DATE: 2022-03-08
AO: Freestate
Q: Horshack
PAX: Winston, Deagle, ShowMe, Butter
FNGs: Sherlock, Cannoli
COUNT: 7
WARMUP: (an extra one for Winston “to grow on”)
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Carolina Dry Docks x 15 IC
• 2 laps w/ Karaoke
• Mountain Climbers x 15 IC
• Cherry Pickers x 15 IC
• New Exercise in honor of Winston’s 50th – The Elephant Walk
THE THANG: The Filthy Fifty – with “one to grow on” for Winston – single count 1. 50 Burpees
2. 50 Toe touch squats
3. 50 Merkins
4. 50 alternating lunges
5. 50 LBCs
6. 50 Chest Press
7. 50 kettlebell swings
8. 50 Curls
9. 50 Skull Crushers
10. 50 Calf Raises
MARY: (OLD FART – one extra for Winston)
• O Outlaws x 10 each direction IC
• L Leg Lift Rosalitas x 20 IC
• D Dying Cockroach x 15 IC
• F Freddie Mercuries x 15 IC
• A American Hammers x 10 IC
• R Reverse Crunches x 15 IC
• T Travolta Plank-o-rama
ANNOUNCEMENTS:
• March 12: Tri-state ruck this Saturday – details were sent on What’s App. • Q-School begins in April – the goal is to expand our Q rotation to at least 9
• Next Adopt a Road Clean Up will be on Saturday April 23 – this will coincide with Earth Day convergence with the other 4 AOs in the Capital Region that have adopted roads.
• Our last clean up will be the first Saturday in June so students can turn in their SSL forms and get credit
COT: The Aging Process catches up with Winston on his 50th Birthday
• Gifts – stuff that BlackDiamond, Cannoli, Butter and I have found helpful since turning 50 • Limerick from Horshack (will post Deagle’s on Slack)
o There once was a man his wife called Chet
o As a youth into bar fights he did get
o But now during Deagle’s exercises he balks
o And gets less pleasure from elephant walks
o Since Winston’s saggy ass has a bidet to set
• Toast with a shot of Guinness
NAME-O-RAMA … RESP3CT for Winston
F3 The Capital 