December 15th, 2017 By amway

15 pax arrived to hearing Skid Row & GNR ‘Mr Brownstone’ playing out of a portable speaker. Lots of confusion in their faces as to what are we in for… we never hear music playing prior to a workout. Gooney states, “oh… you really meant hairbands music..” . Gunny & The Burg quickly got out their air guitars. 2 FNG’s were in the crowd so YHC gave a warm welcome and the F3 disclaimer and we got to it…. It’s 5:30am!

WARM-O-RAMA

Held at the shovel flag in case there were latecomers. (where is Rooster?)

x10 – SSH

x10 – IST

x10 – windmills

Warm-o-rama was a little lite because YHC had a lot of music selections to get in.. Mosey to parking deck,, level 4.

THE THANG

On the way to the 4th level of Deckaphelia, we ran to ACDC ‘Thunderstruck’. That’s a great running song… atleast YHC thought so.

Here we go…… so a song will play and we will start an exercise and at certain parts of the song we will implement a new exercise then back to the starting exercise.

1. ACDC – ‘For those about to rock’ – SSH (AYG) during song and then Burpee at all ‘we salute you’ lyrics.
   • 16 burpees
   • song length – 5:44
   • YHC – Next time I will chose the song ‘Roxanne’ by The Police to get more burpees in.. :~)
2. Cat Stevens – ‘Peace Train’ – LBCs (AYG) during song and then WWIIs at all ‘peace train’ lyrics.
   • 23 WWIIs
   • song length – 4:08
3. Alien ant farm – ‘Smooth Criminal’ – Plank then do merkins at all ‘OK’ lyrics.
   • 58 merkins
   • song length – 3:28
4. ACDC – ‘Shoot to Thrill’ – Quadraphelia up ramp and do 10 Gorilla humpers then run back down ramp and do 10 Gorilla humpers, repeato til song is over.
   • AYG
   • song length – 5:18
   • YHC was trying to give the quads some love since we were doing so many merkins
5. Motley Crew – ‘Kick Start My Heart’ – MTN climbers (AYG) and then Hand Release Merkins at all ‘my heart’ lyrics.
   • 28 merkins
   • song length – 4:40
6. Def leopard – ‘Animal’ – Low flutter (AYG) and then Sweat Angels (AYG) at all ‘and I want’ chorus
   • AYG
   • song length – 4:04
7. Linkin Park – ‘I bleed it out’ – Plank and then Peter parkers at all ‘bleed it out’ lyrics.
   • 17 peter parkers
   • song length – 2:45

We rocked out to more ACDC on our run back to MARY.

MARY

No time left for Mary… its 6:15… Count’em off Pax!

Prayer & Praises

• Praise for Fire chicken and his continuous improvement (a.k.a ‘Kaizen’) from post shoulder surgery.
• Prayer for a little girl ‘Riley’ as she was admitted to hospital last night for causes unknown at this time.
• Continuous prayers for Trick Daddy and his Family as they leave for Brazil Dec 30th to do God’s work, permanently, until its time to come back home.
• Prayers for Amway’s family..  They are putting down their Jack Russell  (Jake) lasting 17.5 good years today.

COT

• Naming of FNG Hank Goodman has new call sign ‘slow close’.
• Great outcome and effort by all Pax this morning. It was different than the norm, tough at times but fun.
• Guest Q (Flip Phone) –  Qing the KANNON WORKOUT tomorrow Dec 16th @ 7am.
• F2 gathering at Main Street Pizza in Kannapolis Wednesday 20th @ 7pm. Come and fellowship…

Enjoyed leading you guys today,

Amway

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