[Cowbell] OPERATION RED WHITE AND BOOM 💥

AO: Cowbell
Q: Gasparilla ,
PAX: Falcon, sump pump, Gerber, squirts, Hot Yoga, Rain Man, Hooch, Elmer’s, Maple Syrup, Gasparilla, Schneider, Avis
FNGs:
COUNT: 12
What had happened was:

⚽🇺🇸 Stars, Stripes & Sprints 🇺🇸⚽

With the World Cup in full swing, Wed was all about speed, strength, and good vibes for the USMNT ✅✅✅
We blended soccer-inspired conditioning with kettlebells, sandbags, and plenty of bootcamp work. Despite racing, carrying, swinging, crawling, and burpees… somehow we escaped with zero injuries – that’s a quality result!

🇺🇸 Opening Kickoff
Mosey
Butt Kickers
High Knees
Karaoke
Dynamic stretches
Merkins
Mountain Climbers
Indian Runs with a soccer ball—the last man dribbled to the front before passing the ball off to the next runner.

💪 Midfield Muscle
5 Rounds
5 KB Swings
5 Thrusters
5 Squats
20 Big Boys

⚽ Possession Drill
4 Rounds
Partner A:
Dribble to the first post
Pass back to partner
5 Merkins
Run back
Partner B:
Toe taps until receiving the ball
Then switched roles
Accessory work:
Curls
Triceps

🏋️ Counter Attack
2 Rounds Each
Sandbag carry to the turnaround point and back (served as the timer), followed by:
10 Merkins
20 Lunges
30 Rows

🏆 Golden Goal
Until time…
Head-to-head race to the soccer ball.
Winner:
Easy dribble back
Loser:
Bear crawl back
Everyone:
5 Burpees

🎶 Country road, take me home🎶

📢 Announcements
July 3: Punxsy send-off at Cutty
July 4: Fireworks at The Combine
July 11: Brolympics — sign up today!
🙏 COT
Prayers and praises for God’s peace in both the good times and the difficult times. May we continue to trust Him regardless of the season we’re in.