AO: FreeState

QIC: @Horshack

PAX: 4 – @Deagle, @ Winston, and @CashOnly

Warm Up-

· SSH-x 25 IC

· Harry Rockettes-x 15 IC

· Cherry Pickers-x 15 IC

· 2 Laps with Kareoke & Side SSH-

· El Capitan-x 15 IC

· Alarm Clocks-x 10 IC

· Windmills-x 15 IC

–

Playground of Pain AMRAP: 3 Rounds (#1) 40 secs on 20 off; (#2) 30:15; (#3) 20:10

· Assisted Pull Ups-

· Bonnie Blairs-

· Dips-

· Heel Touch Squats-

· Decline Merkins-

· Step Ups-

–

Jacobs Ladder 4-3-2-1 (after round #1)

Jacobs Ladder 5-4-3-2-1 (after round #2)

–

Mary: –

· Rodeo Flutters-x 20-20-20-20 IC

· Freddie Mercuries-x 15 IC

· Plank-orama-10-10-10-10-10

· Dying Cockroach-x 15 IC

· Leg Lift Rosalitas-x 15 IC

· LBC-x 20 IC

–

COT: –

May 4th is the birthday of Artist Keith Haring who was known for being a social activist and artist whose work responded to the New York City street culture of the 1980s – expressing often heavily political concepts of birth, death, sexuality, disease, social isolation, poverty, and war. In 1986, Keith Haring was commissioned to paint a mural on the Berlin Wall by the Checkpoint Charlie Museum 300 meters long. He died of AIDS at the young age of 31.

DATE: 2021-05-03
AO: Patriot
Q: Lazlo
PAX: Bone, Spokes, Lucius, CableGuy, Wedding Singer, Bodett
FNGs: None
COUNT: 7
It was a soggy but otherwise nice morning until the music started. The PAX seemed to think that the Q’s song selection was comprised of extended dance club remixes. Might have been true, that was hours ago and I don’t recall.

WARMUP: SSH, imperial walkers, hillbillies, Moroccan night clubs, Michael Phelps, cherry pickers, Willie Mays Hayes THE THANG:
Part 1: The PAX started with an EMOM escalator. Complete 3 burpees, 4 (two count) Bonnie Blair’s, and 5 big boy sit ups in one minute. Next minute was 4/5/6 reps, and incrementing up by one rep per minute until you can’t complete the exercises in time. It’s over when there’s no PAX left keeping up. I think it was 9/10/11 that finished us off.
Part 2: musical Dora. The PAX paired up and had one PAX doing a stationary coupon exercise until relieved by their partner, who was moving. Alternate on the same exercise until the song is over. Exercises were: -squat thrusters
-dead lifts
-merkins
-curls
-squats
-Atlas shrugged
-calf raises
-2 rounds of burpees to close it out
Moving exercises were a mix of 40 yd out and back, 40 yd forward/backward, 30 yd Carioca, and 15 yd bear crawl MARY: Captain Thor pyramid to 5
ANNOUNCEMENTS: Bonenouncements
COT: this past week I sat in on a discussion of the caste system, which is alive and well not just in India but in the U.S. in the Indian community. What’s so invidious is that for most of us, you can’t see who is affected and you don’t have a way of knowing what people are dealing with. So it’s scary to think that this is happening all around us. The broader message is to remember that there are a lot of invisible challenges people are going through in their lives. Try not to judge, try to find out how people are doing, and when you can, be there for someone.

DATE: 2021-05-03
AO: Virtual
Q: Jenner
PAX: Fish Fry, Nano
FNGs: None
COUNT: 3
WARMUP: Integrate `/backblast` and modal with email to wordpress.

THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

AO: LoCo Wolverine

PAX: Dial-tone, Refueler, Scranton, Hoff, Bolt, Mater, Shute, Renaldo, Nolan, Gigawatt, Crotch Rocket

QIC: Riker

WU: SSH x20 IC, IW x 10 IC, HBW x 10 IC, Kobra Kai press x 10, Downward Dog

THE THANG: Manion WOD: vest or Ruck sack 400meter then 29 back squats (modified without bars with vest/Ruck sack + coupon)
RINSE AND REPEAT x 7
Loosen out mosey

MARY: Battle ropes, LBC or Plank hold (only 5 ropes so we got choices), Australian Snow Angels, Side plank (flap Jack), back plank

COT:

TRAVIS MANION, 1980-2007

The Man Whose Life Inspires Others

AO: FreeState
QIC: Horshack
PAX: 5 – Welcome Back @Nala!!!!, with @Deagle, @Winston, and @ Black Diamond

Warm Up

· SSH-x 25 IC

· Imperial Walkers-x 15 IC

· Cherry Pickers-x 15 IC

· 2 Laps with Karaoke

· Lounge Act-x 15 IC

· Michael Phelps-x 15 IC

· Windmills-x 15 IC

The Escalator (5, 5-10, 5-10-15 . . . 5-10-15-20-25-30-35-40)

· Burpies-5

· Carolina Dry Docks -10

· Mountain Climbers -15

· Lunges-20

· Seal Claps-25

· Hill Billies-30

· Arm Circles-35

Capture The Flag!!

· Two teams of two, with Nala as the Assassin

· Deagle & Horshack barely win

Back to the Escalator!!

· Add Dips-40

Mary: Reverse Escalator

· Flutter-x 25 IC

· Reverse Crunches-x 20 IC

· Plank-orama-10-10-10-10-10

· American Hammer -x 10 IC

· Protractor x 5 w/ Flutters to close

COT: 10th Anniversary of the Bin Laden Raid

· Unclassified debrief of the lead up to the raid

· Timeline on the day of the raid

· Materials retrieved from the compound

· Note from Director CIA to the workforce on the 10th anniversary of bringing Bin Laden to justice

Coffeeteria