1776 AMRAP

A bright & beautiful PAX of 18 joined me at The Chapel for a total-body AMRAP with a 1776 theme! It was unseasonably cool, but we worked up a sweat in no time!

PAX: Summertime, Aria, 737, Hawkeye, DuPont, Ranger, 2.0 Gold Medal, Deluge, Rogue, 007, Velvet, Viking, Contessa, 2.0 Hermione, Glammy, Buckeye, Liberty, Grizzly

Q: Luna

Tha Thang:

Warm up by singing Happy Birthday to America & doing birthday burpees.

For each song, complete the specified number of reps for each exercise, then repeat until the song ends. Playlist:

Born in the USA

1 Star Jack

7 Pendulum Lunges R

7 Pendulum Lunges L

6 Squats

American Woman 

1 Star Burpee

7 Box Cutters

7 Plank Shoulder Taps

6 Mountain Climbers

The Remedy

1 Star Plank Jack

7 Standing Side Crunches L

7 Standing Side Crunches R

6 Good Mornings

Jack & Diane

1 Star Jack

7 Side Lunges R

7 Side Lunges L

6 Pushups


1 Star Burpee

7 Arnold Press L

7 Arnold Press R

6 Dry Docks

4th of July

1 Star Plank Jack

7 Tricep Extensions

7 Overhead Triceps

6 Super Woman

Independent Women

1 Star Jack

7 Lat Raises – Front

7 Lat Raises – Side

6 Goblet Squats

Independence Day

1 Star Burpee

7 Weighted Punches L

7 Weighted Punches R

6 Tick Tocks

Party in the USA

1 Star Plank Jacks

7 Single Leg Dead Lifts L

7 Single Leg Dead Lifts R

6 Curls

R.O.C.K. in the USA

1 Star Jack

7 X Crunch R

7 X Crunch L

6 Russian Twists

Fortunate Son

1 Star Burpee

7 Wood Choppers L

7 Wood Choppers R

6 Squat Thrusters

INSPIRATION: Galatians chapter 5: It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery. You who are trying to be justified by the law have been alienated from Christ; you have fallen away from grace. For through the Spirit we eagerly await by faith the righteousness for which we hope. The only thing that counts is faith expressing itself through love.