Date: April 7, 2021

AO: Local Honey

QiC: Boy Wonder

PAX (24): Simone, Ricardo, Etch-a-Sketch, Don’t Cha Know, Lynda, Purl 2, Confusion, Square, Nomex, Bobby Knight, Stinky Cheese, Flo Jo, Lite Brite, Radiator, Eye Roll, Tommy Boy, Poehler, Drysdale, Toto, STP, Akron, Fannie, Houlihan, Boy Wonder (YHC)

Warm-a-Rama:

Mosey to top of new deck (alt ramps & stairs), SSH, Sun Gods, Chinooks, Toy Soldiers, Imperial Walkers, Hillbillys, Abe Vigodas, Hamstring Stretch, String Rippers

The Thang:

Count off by 2s. 1s on one side, 2s on other. First two PAX in line run to Station Two.

Station One:

All combination exercises (alternate between) , In Cadence, 20 count

Merkins + Mountain Climbers, Monkey Humpers + String Rippers, LBCs + Freddy Mercuries, Mike Tysons + Peter Parkers, Wojo Squats + Copperhead Squats, Heel Touches + Glute Bridges, Carolina Dry Docks + Donkey Kicks

Next two PAX run to Station Two, relieve PAX.

Station Two:

Lt. Dans or Boy Bands AMRAP, until relieved. Return to Station One.

6MoM:

American Hammers (or lower back friendly exercise): 15 IC

Announcements:

April 7: Nordikanda

May 1: Community Housing Solutions (check Shenanigans)

May 6: New AO Launch at Smith High School, Thursdays @ 0530

COT:

YHC shared my complicated love of hip-hop (love the music composition, hate the lyrics). I decided not expose my young toddlers to the unhealthy messages in music that I liked. I decided to strip away all of the non-essentials (lyrics), keeping the part I loved (the music), and put in the work (search for instrumentals of songs that I liked).

YHC challenged the PAX to find their hype song (the song that makes them feel like they can run through walls), strip away the non-essentials and do the work to obtain the part you love (ex. acapella or instrumental versions). Play that hype song in your head when times get tough to hype yourself up. When other PAX or other men need encouragement, BE their hype song FOR them, to hype them up.