DATE: 2022-02-22
AO: Freestate
Q: Horshack
PAX: Winston, CashOnly, ShowMe, Butter
FNGs: Cannoli, Dungeon Master East, Lefty
COUNT: 8
WARMUP:
(22 x 11 = 242 reps):
• SSH x 22 IC
• Mountain Climbers x 22 IC
• Frankensteins x 22 – out El Capitans x 22 – back OYO
• Swing Billies x 22 IC
• 2 Laps – Karaoke on the long sides
• Imperial Walkers x 22 IC
• Twisters x 22 each way IC
• Apollo Ohnos x 22 IC
• Cherry Pickers x 22 IC
THE THANG: 22 x 22 – Grab a coupon (22 x 22 = 484 reps)
• Arms Going Up (11 Exercises)
1. Blockies x 22
2. Dips x 22
3. Merkins x 22
4. Curls x 22
5. Grave Diggers x 22
6. Carolina Dry Docks x 22
7. Upward Press x 22
8. Elf on a Shelf x 22
9. Triceps Arm Extensions x 22
10. Chest Press x 22 (from your 6)
11. Upright Rows x 22
• Legs Coming Down (11 Exercises)
1. Squat x 22
2. Alternating Lunge x 22
3. Toe Touches x 22 IC
4. Bonnie Blairs x 22 IC
5. Jenner Jump Overs (tall coupon) x 22
6. Side Squats x 22
7. Murder Bunnies x 22 (11 out, 11 back)
8. Taint Scrapers x 22 (to eye level)
9. Leg Press x 22 (feel in coupon)
10. Calf Raises x 22
11. Al Gore Hold with Coupon x 22 seconds
MARY:
11 x 22 = 242 reps, never let your feet touch the ground):
• Reverse Crunch x 22 IC (Holding Coupon Up)
• Windshield Wipers x 22 IC
• Plank-o-rama (Hands on Coupon) 22 + 22 + 22 + 22 + 22 IC
• Big Boi Sit ups (feet in coupon) x 22 OMC
ANNOUNCEMENTS:
• Thirsty 3rd Thursday this week – 6:30p, Feb 24th – at Irish Inn at Glen Echo?
• Saturday March 12 – Old Bay & Magoo tri-state Ruck / Hike across Chain Bridge Road. It will end with a breakfast at Bob & Edith’s restaurant (5050 Lee Hwy, Arlington)
• The next Adopt a Road Clean up will coincide with Earth Day – on April 23rd (3rd Saturday). • Aiming for a Q-School in the spring so we can broaden our Q rotation
COT:
• On this Day in 1980 – The Miracle on Ice: US Beat Soviets in Olympic Ice Hockey
• The Soviet team had captured the previous four Olympic hockey golds, going back to 1964, and had not lost an Olympic hockey game since 1968.
• Friday afternoon, February 22, the American amateurs and the Soviet dream team met before a sold-out crowd at Lake Placid. The Soviets broke through first, deflecting a slap shot beyond American goalie Jim Craig’s reach in the first period. Midway through the period, Buzz Schneider, the only American who had previously been an Olympian, answered the Soviet goal with a high shot over the shoulder of the Soviet goalie.
• The relentless Soviet attack continued as the 1st period progressed with a goal and a 2-1 lead. With just a few seconds left in the first period, American Dave Christian shot the puck down the ice in desperation. Mark Johnson picked it up and sent it into the Soviet goal with one second remaining in the 1st period. After a brief Soviet protest, the goal was deemed good, and the game was tied.
• In the second period, the irritated Soviets came out with a new goalie, and turned up the attack. The Soviets dominated play in the second period, outshooting the United States 12-2, and taking a 3-2 lead with a goal just over two minutes into the period. If not for remarkable saves by Jim Craig, the Soviet lead would have been higher than 3-2 as the third and final period began.
• Nearly nine minutes into the period, Johnson took advantage of a Soviet penalty and knocked home a wild shot by David Silk to tie the contest again at 3-3. About a minute and a half later, Mike Eruzione, whose last name means “eruption” in Italian, picked up a loose puck in the Soviet zone and slammed it past the goalie with a 25-foot wrist shot and the crowd erupted in celebration.
• There were still 10 minutes of play to go, but the Americans held on, with Jim Craig making several more fabulous saves. With five seconds remaining, the Americans finally managed to get the puck out of their zone, and the crowd began counting down the final seconds. When the final horn sounded, the players, coaches, and team officials poured onto the ice in raucous celebration. • Play last 10 seconds of the game https://youtu.be/qYscemhnf88
F3 The Capital 