The flag, featuring a pine tree flag with the motto “An Appeal to God” or, more usually, “An Appeal to Heaven” was used originally by a squadron of six cruisers commissioned under George Washington’s authority as commander in chief of the Continental Army in October 1775. (from Wikipedia)
14 PAX
Download the Station Cards.
Warm-up
Long mosey around the field
The Revolutionary Trivia (Five Stations, 30sec each station)
Station 1 (Squats)
Round 1 (Warm-up) – Squat
Round 2 – Copperhead squat
Round 3 – Chinook squat
Round 4 – Bobby Hurley
Round 5 – Mexican Jumping Bean
Round 6 – Pistol squats
Round 7 (Mary) – Boxcutter
Round 8 (Stretch) – Hamstring stretch
Station 2 (Upper Body, all done in Air Chair)
Round 1 (Warm-up) – Arm Circles
Round 2 – Overhead Arm Claps
Round 3 – Cherry Pickers
Round 4 – Air Presses
Round 5 – Seal claps
Round 6 – Elbow clap
Round 7 (Mary) – Big Boy Sit-up
Round 8 (Stretch) – Overhead arm pull
Station 3 (Push up and Burpees)
Round 1 (Warm-up) – Merkin
Round 2 – Burp and Merk
Round 3 – Breakdance Merkins
Round 4 – Burpees
Round 5 – Clerkins
Round 6 – Broad jump burpee
Round 7 (Mary) – American Hammer
Round 8 (Stretch) – Figure Four Stretch
Station 4 (Jacks)
Round 1 (Warm-up) – Side straddle hop
Round 2 – Seal jack
Round 3 – Smurf jack
Round 4 – Plank jack
Round 5 – Crab jacks
Round 6 – Fairy jacks
Round 7 (Mary) – LBC
Round 8 (Stretch) – Seated shoulder squeeze
Station 5 (Lunge)
Round 1 (Warm-up) – In place Lunge
Round 2 – Copperhead lunge
Round 3 – Bulgarian ball busters
Round 4 – Iron Mike
Round 5 – Side lunge
Round 6 – Bucket Brigade Lunge
Round 7 (Mary) – Plank
Round 8 (Stretch) – Lunging Hip Flexor Stretch
Intermittently Bear crawl, Crabwalk, Combat crawl to the next station.
F3 Phoenix 