June 4th, 2019 By HotWheels

15 Strong posted for today’s round of musical beat down, featuring songs Pavlov has never heard of and some songs Chicken Strip had some pretty sweet moves too.  Great to see the large crown for such a fun workout.

Warm O Rama

20SSH, 10MC/10WM, 20IST, 20MC – Arm Circles

The Thang

The Thang
Mosey to the Cell Block;
AC/DC Thunderstruck, Boxer Bounce in Place with a Burpee every time you here Thunder

Mosey to the Prison Yard;
Tub Thumper- I get knocked down, Lung Walk to “get knock down” chorus for Bear Crawl, repeato.

Mosey to the Gun Range;
Imagine Dragons – Thunder, Hold in the Dip position, do a dip every time your here he word Thunder.

Mosey to the Cell Block;
Moby – Flower ( Bring Sally Up ) – Mercin position, bring sally down, down position for Mercin, bring sally up, back up in Mercin position, repeato ( Allot )

Mosey to dry river bed.
The Police – Roxanne ( Rocks And ) Hold rock over head and every time your here “Roxanne” shoulder press the rock.

Mosey back to the Cell Block for;
Eminem and Rhianna – Love the Way you Lie, During Rhianna chorus hold down Squat position, during Eminem Rap do Squats – Repeato

Cha Cha Slide, like at any wedding you’ve ever been to, from a plank position, do the Cha Cha Slide as shown below.

Back to Intake for
The Finisher……….Queen – Bicycle, Freddy Mercury’s during the entire song.

The Mole Skin

FNG Chris Barefoot was named today, Meltdown ( nearly SeaMan, whew close call ) Sand Bag is turning into a regular, great to him out, Welcome Back Kotter Field of Dreams, been missing you Bro.  Always a pleasure to watch and listen to Man Down practicing his Spanish with Mucho Booya.  Best form award goes to Toro for his hold squat position while poor Rhianna was being lit on Fire by here main man, he was an artisan  out there today.

Announcements

Congrats to Skipper for his Service in the Air Force Reserves, he retired this weekend and is now available to help us all with our chores.

4ofJulyK an F3 self hosted free event is coming up, Dawn and I normally host but well be running one of the RFYL 6 Pack races on the 4th and looking for a 4oJ5K Q stop forward.

FreedomHouse Church is hosting their “Strong” One Night on Friday June 14 at 7pm more info and registration at this link, Zach my 13YO 2.0 and I are going, come along to and be my guest!  https://freedomhouse.cc/strong/

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