A Musical Morning of Pain

This morning 20 men met up at the ridge for a musical morning of pain, hosted by “DJ Capri”. Our workout led us through some of the greatest hits of the 50’s, 60’s, 70’s, and 80’s as we traversed the dirt and gloom.



Mosey around the parking lot

24x side straddle hop, 24x windmills (1955– Bill Haley and his Comets- We’re gonna rock around the clock)

10x burpees (on your own)   (1956Elvis Presley- Heartbreak Hotel)

25 x lbc’s  (Fall 1960- Brian Hyland- Itsy Bitsy Teeny Weenie yellow Polka Dot Bikini)

20x Freddie Mercuries (1960- Chubby checker- The Twist)


The Thang:

Run out to behind ridge (1961- Ray Charles Hit the Road, Jack!)

Run over ridge to field (1964- The Beach Boys- i get around)

50 yard bearcrawl, 10 Mericans, 40 yard Sprint, 10 yard Bear Crawl across the soccer field, then pepper pods coming back—- x2 (1964- the Beatles- a Hard Day’s Night)

Plankorama (1965- the Supremes- Stop in the Name of Love)

Chatter and Drops  (1966- Beach Boys- Good Vibrations)

Air Squats and Squat Planks (1968- Otis Redding- Sitting on the Dock of the Bay)

indian run to the ridge  (1969- Peter Paul, and Mary- Leaving on a Jet Plane)

Run up ridge, 10 mt climbers, down ridge, 10 Mericans x5   (1970- Diana Ross- Ain’t no Mountain High Enough)

walk backwards up the ridge, bear crawl backwards down x3 (1971- Diana Ross- I Feel the Earth Move Under My feet)

10 Merkins in Cadence    1973- Marvin Gaye- Let’s get it on-

Suicides across the Parking Lot (1975- KC and the Sunshine Band- that’s the Way I Like It) 

Bearcrawl back up the ridge (1979- Gloria Gaynor- I Will Survive)

mosey back for Mary  (1980- Queen- Another One Bites the Dust)


20 x LBC’s (1982- Survivor- eye of the tiger)

Protractors on cue  ( 1986- Bon Jovi- You Give Love a Bad Name)

15 WW2 Situps (1987- U2- With or Without You)

Stretches to Cool Down (1988- Poison- Every Rose Has Its Thorn)

Wrap It Up- (Dec 23, 1989- Phil Collins- Just Another Day in Paradise)



1. weather is warming up…this was the warmest f3 morning I’ve been to!

2. Thanks for the chance to lead my first bootcamp…for anyone considering being a Q-  it’s intimidating knowing there are guys in much better shape out there, but everyone does a great job pushing themselves. You don’t have to have “arrived” before you can lead- that’s the great thing about F3.

3. Apparently indian runs are a little too complicated for us. that was a mess!

4. Welcome out, liverwurst- great having you on board today.

5. Hope I got some songs stuck in y’alls heads… I’ve been humming “Ain’t No Mountain High Enough” all morning.

9 thoughts on “A Musical Morning of Pain

  1. Dropcloth

    Looks like a nice solid virgin Q Capri! Nice job on matching all those exercises to a song – gonna have to step it up in our AO! #nooriginalityinhighlands

    Welcome to Liverwurst – have to hear the story behind that name!

  2. RibShack

    Good one @Capri, nice beat down. Paris was one of the “two more” I believe, I was chasing him all morning in between @Hootie’s and @Gamma’s mumblechatter.

  3. BBQ

    Nice virgin Q today @Capri. However, @Ribshack said I no longer hold the record for the fastest windmill cadence count. A new name is in the books.

    The other missing PAX is @Tuque. Good to meet you today brother. Look forward to seeing you back out in the gloom.

    Welcome out @Liverwurst. Strong showing for your first post. Keep it up and get even stronger.

  4. Capri Post author

    Got tuque and paris in now, thanks guys. And I thought about the 90’s, but we would’ve had to do the Macarena…

  5. Clueless

    I was fully expecting a Flower (Bring Sally Up) challenge in the mix. Good stuff Capri… enjoyed the variety. You have a rather eclectic musical taste.

    Welcome out @Liverwurst!

  6. escalade

    Strong workout Capri. Kept us guessing and there was no down time. Hard workout today, glad to see you step up to lead the group.

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