#WoW that’s what I call Music!
All Harrisburg BackblastsJuly 16th, 2020
Now…here’s a little story, I got to tell
about 18 bad brothers, you know so well
it started way back, at Hickory
when we all joined this group that we call F3!
During warm ups, there started to be some chatter of ‘recycling’ since Burpees were on the docket. @Tbone turned to me with a look of disappointment in his eyes, ‘have you run out of creativity already?’
Au Contraire! For years upon years, and beatdown after beatdown, I have had to sit there and listen to Country Music..although not sure how you guys could call it Country when no one ever played any Taylor Swift or Cotton Eyed Joe! But I digress…
So I decided to enlighten the Pax brains as well as challenge their bodies with a beatdown based around songs they have only heard at weddings. Taking them all on a lyrical journey and introducing them to ..well to be honest….a completely new concept for many of them called…Rhythm.
This is how the party got started….
Warm Up:
- Burpees x 5
- SSH x 20
- Burpees
- IST x 15
- Burpees x 5
- Windmills x 10
- Burpees x 5
The Thang: Sweating to the Oldies
It Takes Two – Rob Base and DJ E-Z Rock
- Repeat Plank Jacks during chorus
- Verse 1 – SSH
- Verse 2 – Side Hops
- Verse 3 – 180 Squat Jumps
- Verse 4 – Apolo Ohnos
- The Mocking started talking about how tough this ‘Burn Bootcamp’ was…
Mosey to the far parking lot
The Rockafeller Skank – Fatboy Slim
- Merkin Repeats
- Push up on Right about now/Check it out now
- Down at Funk Soul Brother
- All Mocking stopped suddenly…
Run a lap around the Parking lot/20 Squats – Hong Kong Phooey pushing Espresso to cut corners!
- Verses: Curtsey Squats
- Chorus – High Knees with a Twist
Run a lap around the Parking lot/20 Squats – Pancake started laughing
- Chorus: Superman Pulses
- Verses: Freddy Mercurys
- Only added this in for @Flipphone and @Solocup #showtoknow
- Squats throughout the song
- “Can’t Touch This” – Burpee
- ‘Break it down’ – Squat hold
Mosey to the back benches
Empire State of Mind – Jay-Z Featuring Alicia Keys
- Verses: Dips
- Chorus: Step Ups
- Dips were way too ambitious
- Songs were mostly clean until that one line….sorry @Clueless
Mosey back to base. Time was up but the Pax at this point were too hypnotized by the beat to stop. More please! they all screamed out.
Summertime – DJ Jazzy Jeff & The Fresh Prince
- Chorus: V Hold
- Verses: Sit ups
- “Hey I actually know this one!’ – Majority of the Pax
Announcements:
- September 19th will be the Fall Event and it will be to raise money for the Keep Hope Alive Foundation. Details coming together now but its going to be a blast! All Fitness levels encouraged! Details for the foundation can be found here
- Fall Healthy Eating Challenge is starting up on August 2nd. Sign up to improve your diet or to help support others!
- Dick Tracy’s Driveway Party this Saturday July 18th. Apparently ‘someone’ may be bringing a special surprise ‘borrowed’ from an evidence locker. #showtoknow Reach out to @Dicktracy for more details
- Huge shoutout to the pre runners @Exit54, @Pocohantas, and @Flipphone. Will be out there with you next week
Moleskin:
Way to push it out there today fellas! Thanks for letting me try out new things and I hope you guys had fun today! I am sending over the tape to Burn for my Personal Trainer interview. I hope the musical introduction wasn’t too jarring but at least you all know what to sip now when you are thirsty. My watch said I burned a ton of calories so I hope it was a good time and a good beatdown. I added in the links above for you to continue your musical education at home…
I keep waiting for coffeteria to get boring but it just keeps delivering. From Sadistic accountability partners, to my unknowing Woke French Alpaca impersonation, to one of the funniest conversations yet about @Clueless trying to be @Solocup’s Healthy eating coach and (dead seriously) trying to get him to switch out “Beer and pretzels” for ‘Apples and Almond butter.”
And then there were two…..@Flipphone and @Pocohantas are still in the #WoW Challenge with one day left.
Can’t believe its been three years since joining up with you guys. Still in shock at all that has happened in these years. From races, to charity, help through hard times, helping through tasks around the house, to coffeteria, support, encouragment, and laughs, I am a much better man for knowing all of you. I thank you for it, and I can only hope I can give back half as much as you have all given me! See you in the gloom!
Today’s Quote of the Day: “Never let the fear of striking out keep you from playing the game” – Babe Ruth