The Village missing YMCA?
4 PAX participated in an eclectic musical journey of pain stations in and around the Y. The notable missing tune was YMCA, while YHC did attempt to insert this poetic piece of musical genius, the lure of CV-19 hording was too strong to overcome at my house. A Pre Work Out Parental Advisory Warning was launched last night to cover F3 from potential damages. I mean really, it’s just a love song……
Thickburger with an announcement that there would be an announcement during the announcements was made. Then a brief explanation of what’s to come and it’s party time in the rain.
Warm o Rama
20SSH, 10MC/10WM, 20IST, 15 Plank Jacks, 10 Low Slow Mercins, & arm rotation to loosen up .
Mosey around the parking lot near to the end turnaround and we’ll get this party started with a burpee extravaganza. Music by AC/DC Thunderstruck, Boxer Bounce in Place with a Burpee every time you here the word Thunder.
Mosey back up the parking lot to the dumpster, leveraging some really nice orange cones we set up a distance of about 30 yards between the parking stripes to move back and fourth for this next 80’s hit, TubThumper’s Chumbawamba – Lunge Walk through the chorus and Bear Crawl through ” I get knocked down”, repeato. ( did I put the cones back? )
Mosey back around the Y to this dry covered picknic area with lots of dip apparatus to choose from and enjoy another one of my favorite Thunder themed songs, this one…… Imagine Dragons – Thunder, Hold in the Dip position, do a dip every time your here the word Thunder. ( including the midget voice yelling Thunder )
Mosey back down and around the parking lot to shake off those dips and back to the dry space for Moby’s, Flower; From the Plank position, Bring Sally Down, then Bring Sally up. (Mercins )
Head out on a coupon scouting mission to the pile of Rox, ( warning, choose your Rox carefully, it will be overhead for the entire song approx 3 – 4 minutes. ) then back to the dry space for The Police – Roxanne Hold Rox over head and every time your hear “Roxanne” do a shoulder press, with your Rox. .
Place Rox nearby and prepare for one of world greatest love songs, performed by this sweet duet, a serenade of Epic proportions!, Eminem and Rhianna – Love the Way you Lie, During Rhianna’s chorus hold down Squat position, during Eminem’s Rap ( poetry readings ) do Squats – Repeato ( Rated R, Parental guidance is suggested – Language )
Staying in the dry place and this time facing the stage, adhering to social distancing standards of course, we are now ready for a line dance to the 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…..
F3 AO are officially closed, Stay tuned to slack for upcoming information about WOD ( Work Out of the Day ) Posts for at home beat downs and ways to post your participation to keep the accountability and connections to each other high.
Spartan Sprint coming up April 4 & 5 – CANCELLED
Go Ruck in Early April – So Far, Not Cancelled
Time Lapse coming in May, TBD,
Prayer Requests; Winston as he undergoes heart surgery in Boston.