Location: Gridlock
Date: 2022-05-26
Weather: Blame It On The Rain- Milli Vanilli
Q: Muck
PAX: 11 – Oshag, Bootlegger, Sous Vide, Incognito, Wally World, Lansbury, Axeman, Geppetto, Steve-O, Santa’s Little Helper, Muck
Warm-O-Rama
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Michael Phelps
– Tricep Pulls (switch)
– Grass Grabbers (15, IC)
Tha Thang
Soundtrack and beatdown were a salute to 70’s & 80’s dance music, particularly the Mighty Elements… Earth, Wind and Fire.
Because you remember, the 21st night of September, reps were either 21 or 9.
Earth- Body weight exercise
Wind- Mosey
Fire- Coupon (or dips)
1st Round:
Earth- “Let’s Groove” (5:34)
(AMRAP throughout song)
• 21 Big Boy Situps
• 9 Box Cutters
Wind- “Sing A Song” (3:20)
• Parking lot mosey
Fire-“Got To Get You Into My Life” (4:09)
(AMRAP throughout song)
• 21 Curls
• 9 Overhead Presses
2nd Round:
Earth- “Shining Star” (2:49)
(AMRAP throughout song)
• 21 Mercans
• 9 Lunges with a twist (two is one)
Wind- “Boogie Wonderland” (4:46)
• Parking lot mosey
Fire-“September” (3:33)
(AMRAP throughout song)
• 21 Bentover rows
• 9 Coupon swings
3rd Round:
Earth- “Get Down On It” (3:30)
(AMRAP throughout the song)
• 21 Squats
• 9 Monkey Humpers
Wind- “Jungle Boogie” (3:05)
• Short parking lot mosey
Fire- “Fresh” (3:47)
(AMRAP throughout the song)
• 21 Raggedy Ann’s
• 9 Dips
Began 4th Round
Earth- “Every 1’s A Winner” (4:48)
(AMRAP throughout the song)
• 21 Saturday Nights (Lansbury request)
• 9 Side Straddle Hops
Finished up with 30 Sous Vides (Sous Vide’s choice)
Check out my playlist on Amazon Music: F3 Elements
https://music.amazon.com/user-playlists/945282da1c734143abb00f0e4d6d355bsune?ref=dm_sh_XVHpUnaAMaBGU2VENe07hJkWY
End in COT