05.18.20

“It’s the action, not the fruit of the action, that’s important.  You have to do the right thing.  It may not be in your power, may not be in your time, that there’ll be any fruit.  But that doesn’t mean you stop doing the right thing.  You may never know what results come from your action.  But if you do nothing, there will be no result.”-Mahatma Ghandi.

Day 63 shutdown.  Due to both the impending rain this week, and since the Charles County Commissioners voted week 3-2 against moving forward with Phase 1 and the implications of what happens if we host outdoor fitness, we will not have Outdoor Fitness this week.  We are more than disappointed, and we apologize.  Unless they vote against Phase 1 again on or before May 29, we will for sure be starting it up then.  Zoom with us today at 3:00pm! Equipment pickup is tomorrow at 10:00-10:30am and 4:00-4:30pm.

Monday-3:00pm 785 839 2681

Tuesday-5:30pm 502 257 8717

Wednesday-7:00pm 502 257 8717

Thursday-5:30pm 385 888 1887

Friday-3:00pm 785 839 2681

Saturday-10:00am 207 950 8460

password for all classes is: smdcf

COVID-19 at home

1.alternating leg stationary lunge 10 (each leg) x 3

AMRAP in 10 min. of:

-20 1 arm odd object power clean

-10 burpees

-20 odd object shoulder to overhead

Level 1 Home Gym

1.tempo squat 10 x 5 (add 5lbs from last week; use a 3 sec. decent, 1 sec. pause at bottom, and stand up as aggressively fast as possible) at whatever light weights you might have, also you could you a resistance band to make it tougher

2.front rack lunges 10 (each leg) x 3

AMRAP in 10 min. of:

-20 1 arm dumbbell alternating hand split snatch (total) #35m #20f

-10 burpees

-20 1 arm dumbbell shoulder to overhead (total) #35m #20f

Level 2 Home Gym

1.squat 3 (reps) x 5 (sets, add 5lbs from last week)

2.back rack lunges 10 (each leg) x 3 (add 5lbs from last week)

AMRAP in 10 min. of:

-20 1 arm dumbbell alternating hand split snatch (total) #50m #35f

-10 burpees

-201 arm dumbbell shoulder to overhead (total)#50m #35f

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Read:

Charles County Board of County Commissioners
Special Session: UM Charles Regional Medical
Center Update

Emergency Services Covid Statistics

 

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