August 27th, 2019 By HotWheels

7 PAX for a musical medley of pain stations around the Precinct  AO. Enjoyed having visitor Gordo over from the highlands, maybe he found a new home.  If the musical lyrics didn’t scare him off.

Warm o Rama

20SSH, 10MC/10WM, 20IST, 10 Low Slow Squats, 10 Low Slow Mercins, & 20MC.

The Thang

Mosey over the cell block to get this party started.  AC/DC Thunderstruck, Boxer Bounce in Place with a Burpee every time you here the word Thunder

Mosey out to the Prison Yard TubThumper’s Chumbawamba – Lung Walk through the chorus and Bear Crawl through  ” I get knocked down”,  repeato.

Mosey to the Gun Range and grab some Dip hardware for, Imagine Dragons – Thunder, Hold in the Dip position, do a dip every time your here the word Thunder.

Mosey to the dry river bed and grab a rox, The Police – Roxanne  Hold rox over head and every time your here “Roxanne” shoulder press the rock.

Mosey back to the Cell Block for, Moby’s Flower; From Mercin position, Bring Sally Dawn, then Bring Sally up.

Eminem and Rhianna – Love the Way you Lie, During Rhianna’s chorus hold down Squat position, during Eminem Rap do Squats – Repeato ( Rated R, Parental guidance is suggested – Language )

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

The Finisher……….Queen – Bicycle, Freddy Mercury’s during the words Bicycle, hold V ( Back up and Legs Up ) during chorus.

Thanks to the PAX for entertaining my musical journey through the pain, like sweet and sour, Icy / Hot, it was fun that sucked for 45 minutes…..

Announcements;

Iron PAX challenge starts next week and runs all throughout the month of September, this Thursday will be a warm up round at Tradition, All Iron PX beat downs will be held on Thursdays at Tradition.

Hit the Brixx, Race #4 in the Novant 6 pack series, 10K and 5K options,

Prayer Requests;

Man Down, His Father and Family in their search for a home to accommodate them all, Brutus and his team and mission trip in Uganda as well as the Freedom House Mission’s team also in Uganda this week.

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