Category: Uncategorized

AO: #freestate

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

Warm Up

· SSH-x 20 IC

· Hillbillies-x 20 IC

· Cherry Pickers-x 20 IC

· Frankensteins-x 20 Each Direction

· 4 Laps around the Blacktop-High Knees / Kareoke

· Imperial Walkers-x 20 IC

· Mountain Climbers-x 20 IC

· Seal Claps-x 20 IC

· Windmills-x 20 IC

–

The Thang: Coupon 4 x 20s IC of each exercise

· Narrow Grip Chest Press

· Side Squats

· Arm Extensions

· Alternating Lunges

· Curls

· Squats

–

Mary 4 x 20s IC of each exercise

· Reverse Crunches-

· Plank-o-rama 20-20-20-20-20-20

· Little Baby Crunches-

· Flutters-

OVER 1,000 TOTAL REPS

COT:

• YHC reflected on the cultural meaning of 4/20 regarding the war on drugs, and the current debate over drug legalization vs. prohibition with some statistics . . .
• Drug offenses are the leading cause of arrest in the United States.
• Number of arrests in 2019 in the U.S. for drug law violations (1,558,862). The vast majority of arrests are for personal possession alone.
• Black people are 26% of those arrested despite making up just 13.4% of the U.S. population, and despite the fact that Black and white people use and sell drugs at similar rates.
• 2.3 million incarcerated in the US. 20% (nearly 500,000) of them are in prison for drug offenses
• Less than 1% of prisons and jails in the U.S. offer methadone or buprenorphine— the gold standard for medications for addiction treatment.
• More people are being surveilled in their communities than incarcerated – with 750,000 on parole or probation for drug related offenses"
• Every 58 seconds on average, someone is arrested for a marijuana offense.
• 71,000 is the approximate number of people in the U.S. who died from an accidental drug overdose in 2019
• 10 million U.S. students attend schools that have law enforcement personnel but no social workers
• $47 billion estimated amount that the U.S. government spends per year enforcing drug prohibition

AO: Atlantis

QIC: Infinity

The PAX: Grease Monkey, Deflator, Hammer Head (FNG), and Bratwurst (FNG).

WarmUp: Don Quixotes, Copperhead Squats, Michael Phelps, Merkins, Mountain Climbers

The Thang: EMOM Bear Crawls and Jacob’s Ladder

Run to the Nationals Stadium south stairs, EMOM Bear Crawls for 1 minute, starting with bear crawls.

Jacob’s Ladder: burpees at top and squats at bottom, add to seven each time.

Indian Run back to AO

Two rounds of the following:

• CDDs

• Reverse Lunge-get-ups

• Reverse Merkins

• Squats

• Reverse Plank hokd

Mary: LBCs, Nolan Ryan, American Hammers, Flutter Kicks, and Australian Snow Angels.

Announcements: Welcome (back) to Atlantis! We will be holding sunrise workouts every Tuesday at 0600. Grease Monkey agreed to Q next time.

CoT:

“If life knocks you down, try to land on your back. Because if you can look up, you can get up. And if you get up, you can stand up. And if you stand up, you can fight for your dream once again. You have something special. You have GREATNESS within you!” – Les Brown

AO: The Farm
QIC: Rocketman
The PAX: Pavarotti, Rocky, Running Man, Infinity, Chile

Warmup/CoP

– Side Straddle Hop x 16 IC
– Don Quixote x 16 IC
– Imperial Walkers x 16 IC
– Michael Phelps x10 IC
– Arm Circles x 18 IC

The Thang

Partner up for a DORA but with specific exercises and counts: The duo performs exercises and reps as follows, one at a time while the other PAX run back and forth on the field.

– 50 – Burpees
– 100 – Overhead Claps
– 150 – Merkins
– 200 – Big Boy Sit-ups
– 250 – Squats (made it to 150ish)

Mary

Stretches!

– Frankensteins
– Modified frankensteins (IT band)
– 3 count windmills
– 3 count single cherry pickers

Announcements

May 1, 7:30am: cleanup day here at the park and Centreville Rd. Bring gloves!

CoT

It is not good to eat much honey,
Nor is it glory to search out one’s own glory.
Like a city that is broken into and without walls
So is a person who has no self-control over his spirit.

Proverbs 25:27-28

AO: LoCo Bulldog

The PAX: Treadstone, Waterhammer, Mutumbo, Scranton, Hoff, Brisket, Mater, Gigawatt, Dial-tone, Bolt, Banjo(WV)

QIC: Rikers

WU: 15 IC SSH, Hairy Rockettes 15 IC, Michael Phelps 20 IC, calf raises on the curb 20, buttkickers

The Thang:

Mosey with pain stations (2.5ish mi)

Elliot Dr Stop 1- Carolina Dry Docks 20 count

O T Dr Stop 2- Walking Lunges, midway flip to Reverse walking lunges (what was I thinking)

G St Stop 3- Decline Merkin 20 count (watch for incoming car…we won! 😆)

Agape Methodist Stop 4- Prayer squat 30 count

United Bank Stop 5- Derkin 20 count- cash in those diamonds

Bush Tabernacle Stop 6- Apollo Ohno at the skating rink 30 IC

A St/ Telegraph crossroads Stop 7- Crucible Werkins 20 count

Take the hill back to Mary/ COT

Mary:

Pickle pointer 25 count, Kobra Kai press 25 count, side plank with hip dip 15 count (flap Jack), Australian Snow Angel 20 IC, Pickle pointer 25 count…TIME

COT: In the face of adversity and when we want to quit or it just seems stupid to keep going (especially when you Q had you running around town against all that is in you) resiliency pays out as God created you for more. Pushing past what the world tells us we can’t do, should t do, or when you minds says this is just pointless…keep pushing. We His salt and light for this world.

Aye!

YHC

AO: #freestate
QIC: @Horshack
PAX: 5 – @Winston, @Deagle, @CashOnly, @Black Diamond

Warm Up–

· SSH-x 25 IC

· Twistees-x 15 Each Direction

· Alarm Clocks-x 10 IC

· Willie Mays Hayes-x 10 Each Direction

· 3 Laps around the Blacktop-w/ Karaoke

· Monkey Humpers-x 15 IC

· Hairy Rockettes-x 15 IC

· Windmills-x 15 IC

The Thang: Playground of Pain x2 -AMRAP (40sec on 20 off)

· Pull Ups

· Bonnie Blairs

· Decline Merkins

· Step Ups

· Bear Crawl around

· Squats

· Tennis-cides between rounds 1 & 2

· Soccer with Pugg Goals w/ permanent offense player wears the penny

Mary-

· Rodeo Flutters-10-10-10-10

· Bird Dogs-x 5 Each Side

· Windshield Wipers-x 15 IC

· Pickle Pumpers-x 15 IC

· Leg Lift Rosalitas-x 15 IC

COT:

· Q-Source: Shorties (Q1.6) –

o While F3 Dad’s Camp is happening this weekend, it’s a good time to reflect on Fatherhood.

o It’s the only non-severable relationship in our life

o Responsibilities of fatherhood are continuous no matter how old they are.

o A father’s relationship with his children impacts the quality of the children’s relationships in life.

o Presence and warmth leave an imprint upon children’s hearts as a father exposes some vulnerability.

o Children will pass that onto their own children and so one through the generations, making a father’s impact infinite.

o A father’s unwavering love is a bedrock for children giving them freedom to live their lives confident in their own value in being loved.

· Announcements

· Memorial Day Murph: 5/31-

o Three Year Capital Anniversary in June date, time and location to be finalized

o Sept 11 Stair Climb: 20 year anniversary, Sat 9/11 0600 at Lincoln Memorial

· Coffeeteria