Author: f3nano

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Burp-a-dora, sand people style

Date: 2024-01-16
AO: thegeneral
Q: citrus
PAX: Major Payne, Lazlo
FNGs: None
COUNT: 3
WARMUP:
Mosey to the first level of the garage, then 1-2-3-4-5-4-3-2-1 burpees, followed by a warmup exercise (WMH, arm circles, reverse arm circles, cherry pickers, Don Quixotes, IW, hillbillies, Michael Phelps, copperhead squats)

THE THANG:

Moved above ground to the…Thunderdome on top of the garage? See for yourself: https://maps.app.goo.gl/DKekgRKtz6UMX8G1A

With a partner:
50 tick-tock burpees
100 squats DORA
50 tick-tock burpees
150 WWIIs DORA
50 tick-tock burpees
200 calf raises DORA
50 tick-tock burpees
250 LBCs DORA
50 tick-tock burpees

With only 3 PAX, each took turns being the “Tick”. DORA runs were across the court, and PAX were challenged to leave only one set of footprints, sand people style. https://www.youtube.com/watch?v=Gvh3l8K7PX0

MARY: See above.

ANNOUNCEMENTS: Good luck, @maj_Payne!

COT: Humility is important, and good to see lots of caution this morning across the AOs.

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The Mountaintop

Date: 2024-01-15
AO: thepatriot
Q: 2 percent
PAX: Bone, Major Payne, Legacy, Smokey, Lazlo, Booking, Wedding Singer, Boardwalk, Shake ‘N’ Bake, Ice Tea, citrus, Defiance, Strange Brew FNGs: None
COUNT: 14
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; RVE’s Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: 14 PAX participated in a broken escalator workout. Here’s what we did:
12 exercises, 8 rounds, compounding reps (ascending 1-8), interrupted by 5 minute EMOM – sprint to the opposing goal line and back, then do a perfect snow angel. 1. Merkin
2. Bent over row
3. Coupon thruster
4. Coupon curl
5. Tricep dip
6. Goblet squat
7. WW2
8. Burpee
9. Coupon chest press
10. Bonnie Blair
11. Inch worm
12. Spider Man Merkins

MARY: None

ANNOUNCEMENTS: Stuff

COT: April 3, 1968 – Dr. King gave his last public address to a group of sanitation workers who were on strike in Memphis, TN. The following day he was assassinated.

https://www.afscme.org/about/history/mlk/mountaintop

The last paragraph of his speech is especially poignant and timeless. It serves as a reminder, especially today, that there is still so much more to be done to advance equality for all races. We all must continue to unite to climb this mountain.

“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.”

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MLK Beat Down

Date: 2024-01-15
AO: thefarm
Q: Infinity
PAX: F-No, Squatter, Firehead, Matthew – Running Man, Sparky FNGs: None
COUNT: 6
WarmUp: SSHs, Don Quixotes, Beet Pickers, Michael Phelps, Rockettes, and Grady Corns.

The Thang:
Jacob’s Ladder: 0-7 Burpees, stairs, 7-0 Squats.
“Faith is taking the first step, even when you can’t see the rest of the staircase.” – MLK, Jr.

85-sec Al Gore in commemoration of Rosa Parks refusing to give up her seat for a white man, followed by a boycott of all buses in Montgomery, Alabama for 385 days.

Bear Crawl 11’s, in honor of the 11 days MLK spent in the Birmingham jail on a bogus charge and the amazing letter he penned, which included these words “Injustice anywhere is a threat to justice everywhere.” – MLK, Jr.
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” – MLK, Jr.
Bear Crawl 11’s: Jump Squat at the goal line and Bonnie Blairs at the 10-yard line, 1-10 and 10-1 (always adds to 11), Bear Crawl (modify to Walking Lunge) in between.

Mary: Flutter Kicks and American Hammers.

CoT:
MLK’s “I have a dream” speech is iconic and powerful—I challenge you to watch or listen to it sometime today. In addition, this speech exhibits the vision that MLK lived for—that of equal opportunity. This vision led him down a more difficult path through life, culminating in his assasination.

Living for a vision is not the easy road to travel; in fact, it will make life more difficult for you. However, living toward an end vision will give purpose and meaning to your life that will make bearing the additional burdens light. Seek to live toward an inspired vision of a better future—whatever that means for you. It will make all the difference.

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All the above

Date: 2024-01-12
AO: theaerie
Q: Chasqui
PAX: Barfly, Rocketman, Stewie, Maille-Man
FNGs: None
COUNT: 5
Warm-up
1 loop
Side straddle hops
bat wings
Imperial walker
michael phelps

Part 1: x2
– Merkins: 1 minute
– Big boy sit-ups: 1 minute
– Squats: 1 minute
– Burpees: 1 minute

Part 2:
– Running

Part 3:
– Coupon curls: 2 minutes
– Overhead press: 2 minutes
– Coupon squats: 2 minutes
– Plank jacks: 2 minutes
– Mountain climbers: 2 minutes

Part 4:
– Flutter kicks
– Russian twists
– LBCs
Pax Mix

Stretching OYO

COT: coffee time

Announcements: sky meadow ruck tbd, check the channel.