Date: 2024-03-12
AO: atlantis
Q: Infinity
PAX: Hammerhead, Deflator, Forceps, B-String, Windtalker, Bunion FNGs: None
COUNT: 7
WARMUP: Imperial Walkers, Michael Phelps, Don Quixotes, Willie Mays Hayes, and T-Claps
THE THANG: Mosey to the Nationals Stadium Stairs for various exercises at the bottom and top of the stairs with a run up or down the stairs in between, including – burpees and squats conducted per Jacob’s Ladder,
– Derkins,
– T-claps,
– Carolina Dry Docks,
– Little-bitty Arm Circles with leg raised,
– Peter Parker Push-ups,
– Copperhead Squats,
– Clapping Merkins, and
– Diamond Merkins.
Mosey back to start, pausing on the boardwalk for some Raise the Roofs.
MARY: Flutter kicks, Side Crunches, Dr. W’s, Leg Raise Ring of Fire, and American Hammers.
ANNOUNCEMENTS: Nantan announced Qsource (see Slack). VQ by Windtalker next week!
COT: This prayer is done at Gonzaga High School in DC after every workout by the football team in the weight room. A captain/older leader on the team will lead the prayer and recite the lines as the other teammates repeat each line after them.
It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
May change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen
Tags: atlantis, Hammerhead, Deflator, Forceps, B-String, Windtalker, Bunion
F3 The Capital 