DATE: 2023-04-04
AO: Freestate
Q: Horshack
PAX: Cannoli, Winston, CashOnly, FIFA
FNGs: Brony, Birdman
COUNT: 7
WARMUP:
• SSH x 16 IC
• Shoulder Taps x 16 IC
• Mountain Climbers x 16 IC
• Monkey Humpers x 16 IC
• Crab Humpers x 16 IC
• High Knees x 16 IC
• LONG COUNT Willie Mays Hayes x 8 IC
• Michael Phelps x 16 IC
• Cherry Pickers x 16 IC
THE THANG: Dean Smith – the Four Corners (1st Round: 40 second AMRAP; 2nd Round 20 Seconds AMRAP; both rounds 20 seconds to travel to next corner) Chest – bear crawl coupon drag to each corner
• Chest Press
• Pull Unders (plank position, pull coupon under body, alternate sides) • Pull Overs (on 6, arms straight lifting coupon from ground overhead) • Power Twists (lay on back, lift coupon from one side to the other) Legs – murder bunny to each corner
• Squat
• Alternating Lung
• Jump Over
• Thruster
Arms – Yoke Walk to each Corner
• Curls
• Tricep Extension
• Overhead Press
• Cross Grip Lift
MARY:
• American Hammer x 16 IC with Coupon
• Leg Lift Rosalitas x 16 IC w/ Coupon Overhead
• Windshield Wipers x 16 IC with Tall Coupon
• Big Boi Sit Ups x 16 IC – feet in Coupon if desired
ANNOUNCEMENTS: None – stay tuned to Q / vacation schedules
COT: The End of MLK’s Final Speech Before Assassination on April 4, 1968 (speech delivered in Memphis TN 4/3/68)
I left Atlanta this morning, and as we got started on the plane, there were six of us, the pilot said over the public address system, “We are sorry for the delay, but we have Dr. Martin Luther King on the plane. And to be sure that all of the bags were checked, and to be sure that nothing would be wrong with the plane, we had to check out everything carefully. And we’ve had the plane protected and guarded all night.”
And then I got into Memphis this morning. And some began to say that threats, or talk about the threats that were out. What would happen to me from some of our sick white brothers?
Well, I don’t know what will happen now. We’ve got some difficult days ahead. But it doesn’t matter with me now. Because I’ve been to the mountaintop. And I don’t mind. Like anybody, I would like to live a long life. Longevity has its place. But I’m not concerned about that now. I just want to do God’s will. And He’s allowed me to go up to the mountain. And I’ve looked over. And I’ve seen the promised land. I may not get there with you. But I want you to know tonight, that we, as a people will get to the promised land. And I’m happy tonight. I’m not worried about anything. I’m not fearing any man. Mine eyes have seen the glory of the coming of the Lord.
F3 The Capital 