PAX: Winston, Deagle, CashOnly, Butter
• SSH x 25 IC
• Pull Ups until failure
• Arm Circles x 10 each way IC
• Downward Dog walk outs into Cobra x 5 IC
• 2 Laps w/ Karaoke
• Michael Phelps x 15 IC
• Windmills x 15 IC
• Harry Rockettes x 15 IC
• Cherry Pickers x 15 IC
Failure is an option – and the best option for building strength • Grab a coupon
• Go to failure. Do as many reps as you can, go deep, full range, slow it down to avoid a bounce. • After failure hold plank until everyone fails.
• Shake it out before each exercise
o Alternating Lunges
o Elf on the Shelf
o Chest Press on your 6
• Big Boi Sit Ups x 20 OYO
• Leg Lift Rosalitas x 20 IC
• LBCs x 20 IC
• Flutters x 20 IC
• The Capital Region officially came in 2nd place overall in the 2021 Give 2 Give fundraising campaign, raising $230,000 with over 1100 donors. Thank you to each of you for donating – FreeState had the highest participation rate of any AO in the Capital Region.
• Dec 16th – FreeState’s Thirsty 3rd Thursday coincides with F3 Capital Region’s holiday party at Bowl America in Falls Church 7-9pm (140 S Maple Ave, Falls Church, VA). Old Bay is organizing it – it’s all you can bowl for two hours. Bowl America Falls Church is now under Bowlero’s Management | Bowl America Falls Church. 8.5 miles from FreeState. • Old Bay will Q next Tuesday.
• December 7, 1941 – A Day That Will Live in Infamy – 80 Years Ago Today
• Over 2400 people were killed and nearly 1200 wounded. Of those killed, half were on the USS Arizona battleship which is still at the bottom of Pearl Harbor. It still leaks about 2 liters of oil each day from the hull of the sunken ship and the slow drip is visible from the visitor’s center. • 328 Aircraft and 19 Ships were damaged or destroyed
• Dorie Miller, a cook on the USS West Virginia that fateful day, distinguished himself by courageous conduct and devotion to duty. He first assisted his mortally wounded captain and then manned a machine gun, which he was not accustomed to operating, successfully destroying at least two of the 29 Japanese aircraft brought down that day.
• He was the first African American awarded the Navy Cross, the service’s highest award, for his actions during the attack. Exactly two years later, on Dec 7th 1943, Dorrie Miller’s parents were notified that he was missing in action after a Thanksgiving Day attack at the Battle of Makin – located on a small atoll halfway between Hawaii and Australia.
• Within two months of the attack on Pearl Harbor, 120,000 people of Japanese ancestry were forcibly relocated and incarcerated in concentration camps across the Western US. Two-thirds, around 80,000, of those incarcerated were US citizens, including future actor George Takei.
• In 1988, the US government paid $1.2 billion and another $400 million in 1992 to pay each incarcerated person $20,000 in reparations.