Author: f3nano

AO: #FreeState

QIC: @Horshack

PAX: 4 – @Deagle, @Winston, @BlackDiamond, @Horshack

Warm Up

· SSH x 42 IC (Officer Sicknick was 42 Years Old when he died)

· 7 x 30 (Born on July 30, 1978)

o Air Press x 30 IC

o Imperial Walkers x 30 IC

o Ozzy Osbournes x 30 IC

o Harry Rockettes x 30 IC

o Cherry Pickers x 30 IC

o Frankensteins x 30 IC (15 Each Way)

o Michael Phelps x 30 IC

The Thang

· Easy Squats x 108 IC (Sicknick was part of the 108th Air Refueling Wing aka Easy Squad – two tours Saudi Arabia in 1999-2000 with Operation Southern Watch; and 2002-2003 in Krygyzstan with Operation Enduring Freedom)

· Couponicide – 6 stops (Officer Sicknick spent six years in the NJ Air National Guard before his honorable discharge in 2003)

· 12 x 12 with the Coupons (12 years of 12 months on the Capitol Police Force – 1st Responder Unit)

o Say Anything

o Cross Grip Lift

o Bench Press (from your six, narrow grip or wide)

o Elf on the Shelf

o Upward Arm Extension

o Upright Row

o Jump Over Coupons (low or high)

o Upward Press

o Squat (hold in front or behind neck)

o Clean & Jerk

o Curl

o Combo Merkins

Mary

· 1 minute of Protractor at 7 degrees (Died on January 7th)

· 9 sets x 30 (Died at 9:30pm)

o Flutter x 30 IC

o Outlaws x 30 IC

o Freddie Mercuries x 30 IC

o Reverse Crunches x 30 IC

o Little Baby Crunches x 30 IC

o Leg Lifts x 30 IC

o Dying Cockroach x 30 IC

o Windshield Wipers x 30 IC

· 5 Stations of Plank-o-rama (Officer Sicknick was only the 5th non-public official to lie in honor under the Capitol’s rotunda in US history)

COT:

• Q1 (Get Right).2: King – The Daily Discipline of Physically Training the Body

• We stay fit for purposes outside of ourselves
• Focus on Speed, Strength, Stamina, and Toughness (mental and physical)
• To accelerate, join with people who are faster and will push others to improve

AO: The Farm

QIC: Infinity

The PAX: Buzz, Gekko, and Running Man

WarmUp: Air Squats, Don Quixote, Rockettes, Michael Phelps, Merkins, Cherry Pickers, and Mosey.

The Thang:

5 Rounds of the Following:

• 100m Sprint

• 10 Chuck Norris Push-ups (aka, Knerkins)

• 10 American Hammers IC

• 10 Squat Kicks IC

• Chuck Norris fact (see below)

4 Rounds of the Following:

• 20m of Roundhouse Kicks

• Karate stance, L leg fwd: R Punch, L Jab, R Uppercut, R Knee x 10

• Karate stance, R leg fwd: L Punch, R Jab, L Uppercut, L Knee x 10

• Chuck Norris fact (see below)

2 Rounds of the Following:

• 20m Standing Long Jumps

• 10 Break Dancers

• 20m Bear Crawls

• Chuck Norris fact (see below)

Chuck Norris Facts:

1. When Chuck Norris does a push up, he isn’t lifting himself up, he’s pushing the Earth down.

2. When the Boogeyman goes to sleep every night, he checks his closet for Chuck Norris.

3. Chuck Norris counted to infinity—three times.

4. They once named a street after him, but they had to rename it. No one dared cross Chuck Norris!

5. How many push-ups can Chuck Norris do? All of them.

6. Chuck Norris can divide by zero.

7. When Alexander Graham Bell invented the telephone, he had three missed calls from Chuck Norris.

8. Chuck Norris threw a grenade and killed 50 people, then it exploded.

9. Chuck Norris has a diary. It’s called the Guinness Book of World of Records.

10. Bigfoot claims he saw Chuck Norris.

11. Death had a near-Chuck Norris experience.

12. Chuck Norris was exposed to COVID-19. The virus is now in quarantine for 14 days.

13. Chuck Norris’ tears cure cancer. Unfortunately, Chuck Norris never cries.

14. Hand sanitizers can kill 99.9% of germs. Chuck Norris can kill 100% of whatever he wants.

Mary: Cup Checks, Sweat Angels, Nolan Ryans, and Elbow Plank hold.

Observations: This workout challenged not just cardio and strength, but also coordination and balance. All PAX executed complicated movements like pros, although YHC confused his punch and jab multiple times.

CoT: “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” – Chuck Norris

AO: The Patriot
QIC: CableGuy
The PAX: Bone, Brown Bag, Choo Choo, citrus, LaForge, Lucius, Maj. Payne, Surely, Undertow, Wedding Singer
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang: Mosey to Nottingham ES front parking lot (~1 mi via Yorktown blvd). Spread out in the parking lot and stand by for the Merkin (40 on my count) and the Body Weight Squat (40 on my count). Mosey to the base of Minor Hill. Bear Crawl to the structure up top (in waves) and hold Al Gore. Stand by for the Dip – 30 OYO (in waves – rest exercise is the burpee). Mosey back to Nottingham ES front parking lot – over top of the hill first. Stand by for the Shoulder Tap (10 reps) and Mountain Climber (10 reps) on my count x5. Mosey back to The Patriot. Basketball court for 21 Merkins in on my count. To the railing for 21 Aussie Pushups on my count.
Mary: Freddy Mercury, LBC, Toy Soldier
COT: Thinking of Dwight Eisenhower, who as president through the McCarthy era along with other challenges that echo today foresaw/forewarned of our current polarization. He said: “The middle of the road is all of the usable surface. The extremes, right and left, are in the gutters.” The usable surface is where the work gets done – it’s really the only way we can work. As a leader, finding common ground with those around you is essential to productivity.

LOCO-Bulldog Superbowl-2/5/2021

AO: LoCO-BRMS
QIC: @Bobcat
PAX: 15 – @Gigawatt, @Pre, @Bolt, @Briskett, @Shute, @Refueler, @Empire, @Rikers, @Silver, @TBD, @Mittens, @Nolan, @Dial-tone, @Boone, @Bobcat

Warm Up
Side Straddle Hop (SSH) x 20 , Arm Circles, Take a knee/ stretch 2 variations, Side lower back stretch, Glute-one legged, 1 loop-parking lot

The Thang: “Bulldog Superbowl”

Thang-Circuit- 4 quarters (continuous through songs)

8 stations-4 quarters = 29.52!!

• Jump Rope

• Suicide shuffle
• Squats
• Bear crawl forward/backward
• Mountain Climbers
• Lunges alternative
• Punch Dumbells
• Merkins-shoulder taps

Carry Coupon throughout

Q1-“Starve”-Rollins Band/”Mama Said knock you out”-LL Cool J=9:00

Q2-“Animal”-Pearl Jam/ “SLAM”-Onyx= 6:25

Q3-“Pretty Noose”-Sound Garden/ “Name”-Rancid=6:21

Q4- “Poison”-Alice Cooper=4:28

Al Gore to Rocky- 3:38

COT- “Daring Greatly”

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

AO: FreeState
QIC: @Deagle
PAX: 5 – @Winston, @BlackDiamond, @CashOnly, @Horshack

Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Imperial Walkers x 15 IC
· El Capitan x 15 each side OYO
· Merkins x 15 IC
· 2 loops of light jog around blacktop, karaoke on the sides
· Cherry Pickers x 15 IC
· Willie Mays Hayes x 10 IC
· Arm pushups x 15 IC
· Michael Phelps x 15 IC
· Windmills x 15 IC
· 2 loops of light jog around blacktop, high knees/Alabama ass kickers on the sides

The Thang:
· Gorilla Complex (with coupons, 8-6-4-2 repeats each exercise)
In between we’ll do mosey around the blacktop
o Curls
o Squats
o High Pulls
o Step ups
o Overhead Presses
o Burpees
o Merkins
· And… thanks to Winston, we added another round with 10 reps… yay!!

Mary:
o Flutters x 15 IC
o BBS x 15 IC
o Travoltas x 15 each side
o Dying Cockroach x 10 followed by 10 Freddie Mercury IC
o Outlaw x 20 IC rotating side to side
o Rosalita x10 IC finishing with 10 flutters