PAX:
Bagger Vance, Too Tall, Skid Mark, Black Lung, Donuts, PSL, CCR, Brother-at-Law, Yard Sale, CAPSLOCK, Floppy Disk, Frogger, Grisham, Big Worm Perm, Dr. Smartt, Edible Arrangements, Heister, Reefer, Calfkiller, Ludwig Von Oshkosh, Dupree
QIC:
Vegemite
22 HIM were ready to get their sweat on this morning, and today’s workout fulfilled their wishes.
WOR:
Mosey down to Trousdale and the around the back of the school to the pavilion and circle up for:
- SSH x20 IC
- Hop Kicks x20 IC
- Slow and Low Squats x10 IC
- Slow and Low Merkins x10 IC
- Baby Arm Circles (Both Ways) x10 IC
THANG:
Today’s workout featured some 80’s Hip Hop classics:
Public Enemy – Rebel Without A Pause
10 burpees on the minute for 5 minutes.
L.L. Cool J – Rock the Bells
Did you know that Ladies Love Low Squats and Lunges?
Line up on the sideline of the basketball court closest to the playground. Perform 1 squat and the lunge across to the other sideline. Perform 2 squats and reverse lunge back to the starting sideline. Rinse and repeat for the entirety of the song while increasing the number of squats at each sideline.
Beastie Boys – No Sleep Till Brooklyn
Similar the above except swap burpees for squats and broad jumps for lunges. There was no reverse broad jumping though.
Slow mosey interlude behind the school to Trousdale and back to catch our breath a little bit.
Run DMC – Walk This Way
Partner work. (Side note: Remind everyone to look one direction or the other based on their number when they count off for partner assignments.)
Run = Partner 1 suicides across the pavilion.
D = Partner 2 AMRAP Derkins till P1 returns.
Flapjack
Run = Partner 1 suicides 3/4 of the pavilion (Full suicide was a bit long).
M = Partner 2 AMRAP Merkins till P1 returns.
Flapjack
Run = Partner 1 suicides 3/4 of the pavilion (Full suicide was a bit long).
C = Partner 2 AMRAP Clerkins till P1 returns.
Flapjack
Rinse and repeat if needed for the entirety of the song.
Slow mosey interlude around the Farm League baseball field and back to the playground to start the next round of partner work.
Eric B & Rakim – Paid In Full
Kool Moe Dee – How Ya Like Me Now
Playground partner work to the tune of a couple of classics.
Partner 1 does 5 pullups, 10 merkins, 15 squats while partner 2 runs down the hill to the fence and back with a 5 reverse burpee speedbump at the fence. Flapjack and rinse and repeat for three total rounds.
MARY:
Rob Base & DJ EZ Rock – It Takes Two
- Flutter Kicks x20 IC
- Good Mornings x10 IC
- Willie Mays Hayes x16 IC
BULLHORN:
4:13 Strong’s final workout for the current group is on Thursday. Let’s get out there and support those guys before they start their new jobs.
Great work today everyone! It’s always an honor to lead! Before we started this morning, CCR and PSL asked me if today was gonna be an easy intro into the week. I responded by telling them that I wasn’t sure if what I had planned was crazy or not. Hopefully everyone thought it was a good start to the week.
SYITG,
Vegemite