Suicide Ladder
April 3, 2017
Bring Yo Abs
April 3, 2017

Hello Dolly

  • When: 04/03/2017
  • Q: Dolly
  • Pax: Doll, Shug, Rapunzel, Place and Bake, Slugger, Smore, Bottom Line, High Life, Jam, Forest, Explorer, FNG-Ashely (Chopper)

Weather Conditions: Balmy to humid

Warm Up: 

13 Windmills IC

13 Arm Circles fowards then Backwards

13 Heel raises


AMRAP 3 exercises, 13 reps for 4 minutes ( in honor of Henry Z’s birthday today!)

Round one:

Squats, Russian Twists, Mountain Climbers

Run to planters/old meeting spot

Round two:

Tricep dips, Step ups, Alternating lunges

Run to Wall

Round three:

Wall jump, Carolina Dry Docks, Wall climb

Run to Basketball Court

Round four:

Side lunges, Lean Backs, Plank Jacks

Run back to planters/old meeting place

Round five:

Uneven squats, Elevated pushups, Straight leg raises

Run back to front

Round six:

Burpee, Dead leg Lift (13 on each side), Big Girl Situps


” We all have the drum major instinct. We all want to be important, to surpass others, to achieve distinction, to lead the parade…Yes, don’t give up this instinct. It’s a good instinct if you use it right.  It’s a good instinct if you don’t distort it and pervert it. Don’t give it up. Keep feeling the need for being important. Keep feeling the need for being first. But I want you to be first in love.  I want you to be first in moral excellence. I want you to be first in generosity.”

Rev Dr MLK Last Sermon February 1968

“Well, I don’t know what will happen now; we’ve got some difficult days ahead.But it really doesn’t matter to 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 so 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. ”

Rev Dr MLK  Last Speech April 3, 1968 the night before he was assassinated

Prayers: Steeler and her family in the passing of her father, Dolly”s Husband (ShockTop) with upcoming foot surgery and recovery

Praises: Forest’s engagement

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