Category: Uncategorized

AO:  #freestate
QIC: @Deagle
PAX: 2 – @Horshack, @Winston

WarmUp:

• SSH x 25 IC 
• Randy’s x 20 IC 
• Cherry Pickers x 15 IC 
• Imperial Walkers x 15 IC 
• Mosey around the blacktop, sprints on the sides 
• Mountain Climbers x 15 IC 
• El Capitan x 15 IC 
• Merkins x 15 IC 
• Hairy Rockets x15 IC 
• Mosey around the blacktop, run backwards on the sides 
• Baby burpees x 10 OYO 
• Windmills x 15 IC 
• Mosey to the Stairs of Insanity 

The Thang:

• 3 rounds of the following (45 seconds in each station) 
•     Upper location – plank 
•     Middle LBCs 
•     Down – Merkins 
•     One round of running around the stairs with Burpees, Dips and Step ups 
• Mosey on our way back to the blacktop 

Mary:

• Reverse Crunches x 15 IC 
• Dolly x 15 IC 
• Travoltas x15 IC 
• Dying Cockroach x 15 IC 
• Outlaws x 10 each side IC 
• Protractor followed by 10 Freddie Mercury IC 

COT:

• Reflecting on Earth Day and the wonders of Mother Nature 

AO: Virtual / SafeHouse

QIC: Infinity

The PAX: Vit D, 2 Percent, Wall-E, The Rock, and Lone Wolf (FNG).

WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, Merkins, and Mountain Climbers.

The Thang:

5 Rounds of the following exercises. OYO AMRAP for 30 seconds each, 20 seconds rest in between, and 30 second rest between rounds:

1. Bent over rows with coupon

2. Jump squats

3. Wall Sit w/Shoulder Presses

4. Coupon Cleans

5. Bent Over DB Lateral Raises

6. Bonnie Blairs

Tabata LBACs (8 rounds of 20 sec on and 10 sec rest)

Mary: Supermans, Penguin Crunches, Reverse Plank Holds, and Flutter Kicks.

CoT:

Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.

So, attend carefully to your posture. Quit drooping and hunching around. Speak your mind. Put your desires forward. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence. Stand up straight with your shoulders back.

AO: the general
QIC: @Obadiah
The PAX: @MajPayne, @Fairweather, @Buggy, @Citrus, @Trolley, @Traveler, @Toolbox, @SubPrime, @PreNup
Warm-up: SSH, cherry pickers, 40 jumping squats, 40 BWS, some down and slow up Merkins. 1/2 mile fellowship jog.

The Thang: the Q brought along with him 3 15 foot 1 1/4 inch PVC Pipe for teams of 3,3,4. This was used for jumping over, high reach, and get low rounds of roughly 100 yards. 2 PaX would hold ends and third (and fourth) would leap over or shimmy under.

The “get low” round was a crowd favorite with PAX having to progress from a run to a shuffle to a bear crawl to a crawl with the pipe overhead.

The Main event: in the circle two PAX in bear crawl position grabbed opposite ends of the pipe and proceeded to try and take it from the opposing PAX.

Mary: LBCs, @Toolbox low plank concoction, more slow rise/fall Merkins, penguins, Freddy Mercuries

CoT: teachability is undervalued today. Jeremiah 36 tells the tale of Jehoiakim and keenly refers to his father Josiah in the telling of two vastly different responses to correction in the form of unraveled scrolls. One chose humility and fear and was honored and raised up and the other chose pride and self righteousness and was brought low and torn to pieces. Be teachable. Be willing to be corrected and rebuked. Properly ordered, from that posture you can do great things.

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