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F3 MeCa | December 6, 2019

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Best Excuse for Missing a Workout – I Had a Baby

  • When: 09/10/19
  • QIC: Thick Burger
  • The PAX: Babyface, Banksy, Big Tuna, Brutus, Motown, Thick Burger


QIC was feeling froggy and showed up to the AO launch about 15 minutes early. The rest of the pax came rolling in about 4 minutes prior to launch. A little mumble chatter, and it’s 0530. LET’S DO THIS!!!

WARMUP
Mosey around the parking lot and circle up
SSH x 20
Windmill x 10
Imperial Walker x 10
Hillbilly x 10

THE THANG
Mosey back over to the traffic circle for a musical beatdown

Bodies Hit the Floor
“Bodies” by Drowning Pool – https://youtu.be/04F4xlWSFh0
1. Hold plank
2. When the song begins counting (or on the Qs command), begin merkins OYO
3. When the chorus hits (“let the bodies hit the floor, let the bodies hit the floor”), do mountain climbers
The goal is for no bodies to hit the floor

Chumbawumba
“Tubthumping” by Chumbawumba – https://youtu.be/2H5uWRjFsGc
1. SSH during the song
2. When the chorus hits (“I get knocked down, but I get up again”), perform burpees OYO

In the Plank Tonight
“In the Air Tonight” by Phil Collins – https://youtu.be/YkADj0TPrJA
1. Hold plank for the entire song
2. If at any point you need to break from plank position, you must run down the sidewalk to the awning and back, where you will resume the plank position

Roxanne
“Roxanne” by The Police – https://youtu.be/3T1c7GkzRQQ
1. Run in place
2. Every time you hear the word “Roxanne” you perform one burpee

Walk This Way
“Walk This Way” by Run DMC feat. Aerosmith – https://youtu.be/4B_UYYPb-Gk
1. Perform air squats
2. When the chorus hits (“walk this waaaaaay”), perform a lunge walk up and down the sidewalk

Jump Jump
“Jump” by Kriss Kross – https://youtu.be/010KyIQjkTk
1. Begin with incline merkins
2. When the chorus hits (“jump, jump”), perform box jumps
3. Next verse, perform decline merkins
4. Final verse, perform LBCs

QIC wanted to check to make sure that everyone was fully focused, so we broke out the Brainteaser SSH (4 in cadence, 6 in silence). Unfortunately, we didn’t stop in unison, so we had to perform a penalty – 5 burpees for everyone!

MARY
Low flutter
5 WW2 oyo
Pretzel crunch
5 WW2 oyo
Alphabet

MOLESKIN
1. Congratulations to Morning Wood and his M on the birth of their first 2.0
2. Big shout out to Big Tuna for pinch-hitting for me last Thursday with the Q
3. Keep everyone who was impacted by Hurricane Dorian in your prayers

 

Thick Burger

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