When: Saturday, May 25, 2019 @ 7:00am
Where: Gridlock AO
Pax: Road trip (Q), Sous Vide, Mr. Hand (fng😉), Linc, Triceratops, Radio, Barney Fife, Father Theresa, Oshag, Red Flanders, Dugger, Kisses, Ricky Bobby, Axeman, Zebra. No FNGs.
Name o Rama and disclaimer. “I am not a professional trainer, heck, I’m barely a professional at my actual job.”
Warm Up
Did some side straddle hops, imperial walkers, hillbillies, grass grabbers, etc for the duration of the song “Warm it Up” by Kris Kross
The Thang
Moseyed to the field with The Temptations “Runaway Child Running Wild”
AC/DC “Thunderstruck” 4:53 worth of arm circles with overhead claps on “Thunder!” (Resurrected one of Yanni’s exercise from a while back)
“Chumbaburpee” run in place, burpee on “down”
“Bodies Hit The Floor” by Drowning Pool: hold a plank, when he counts, do a plank jack, merkin on “floor.”
“Flowers” by Moby: air squats. Up on up, down on down. Pretty simple.
“Roxanne”: Roxanne: merkin, red light: plank jack
Walking lunges during the vocals to “Walk Like an Egyptian” during the vocals, hold an Al Gore during the whistling. Bonus points for anyone who actually walked like an Egyptian…nobody did.
“Cupid Shuffle” from a plank position. Merkin on “down” (duh), walking plank to the right, then left. Leg kicks then mountain climbers.
“Killing them Softly” by Fugees, lead singer: Lauren HILL. Hill…let’s do some farmers walks up and down the hill!
Moseyed back to the lot listening to ‘Running on Empty” for obvious reasons!
Ab work to “Baby Shark”: LBC, BBS, dolly, R to L, L to R, my climber, plank. Incidentally, whoever did this version of the song should be tarred and feathered. Not only is it annoying, but they ruined the whole point of the song by not having the sharks eat the girl swimming. Our society is getting too soft.
Did some more ab work to “Mary Mary” by Run DMC
Name o Rama, but someone (Zebra) decided we hadn’t worked enough, so he suggested one burpee per pax.
Grand total (if everything was done):
4:53 arm circles, 19 claps, 70 burpees, 86 merkins, 47 plank Jacks, 30 air squats (with the hold), 1:45 walking lunges, some leg kicks and mountain climbing, 4:53 farmers walk, 5:31 Mary
CoT
Prayers for family, friends, those travelling. Thanks for all who have sacrificed to give us the life we have.
