October 28th, 2019 By amway

We had 8 pax arrive Saturday ready for a rock n roll beat down. A little ‘sweat’n to the oldies’. I introduced this to the Dawg House last week and they liked it so I figured I would share it with Afton. I needed to add some more material because we had 15mins more of time to cover. Let do this…..

WARM-O-RAMA

Warmorama was different this time. YHC wanted to mix it up a bit. Instead of circling up we ran a lap around the park and stopping intermittently to exercise.

Mosey to the first corner of the park

• x20 – SSH

Mosey to the bridge

• x10 – Hill Billies

Indian run from bridge to picnic shelter

• x10 – Slow Cotton pickers

Mosey to the tennis courts

• x10  count, right leg over left… try to touch toes.. repeat with opposite leg

Arm circles forward and backwards

THE THANG

So a song will play and we will start an exercise and at certain parts of the song we will implement a new exercise then back to the starting exercise.

1. ACDC – ‘Thunderstruck’ – SSH (AYG) during song and then Burpee at all ‘Thunder and Thunderstruck’ lyrics.

1. • 34 burpees
   • song length – 4:54
   • This one got the heartbeats rocking pretty quickly.

 

2. Cat Stevens – ‘Peace Train’ – LBCs (AYG) during song and then WWIIs at all ‘peace train’ lyrics.

• • 23 WWIIs
  • song length – 4:08
  • Afton doesn’t always ‘clap’ during exercises but when they do its during the Peace Train song. Shooter heard the song start and said, “YES!” and was clapping during the song and grinning like a chessy cat the whole time. :~)

 

3. Alien Ant Farm – ‘Smooth Criminal’ – Plank then do merkins at all ‘OK’ lyrics.

1. • 54 merkins
   • song length – 3:28
   • I saw some people in a child’s pose near the end of this song, I may have been one of them!

 

4. Def Leopard – ‘Animal’ – Low flutter (AYG) and then Sweat Angels (AYG) at all ‘Animal’ lyrics.

• • AYG
  • song length – 4:04
  • I believe everyone’s low flutters transitioned to bicycles by the end of the song. This one is a hip flexor destroyer.

 

5. Police – ‘Roxanne’ – Over the head claps then low air squats at all ‘Roxanne’ lyrics.
   • 23 low air squats
   • song length – 3:07
   • If our shoulders weren’t shot by now this one finished them off. Some of us got extra credit and did more squats because of falsely anticipating when Roxanne was going to play.

 

6. Motley Crew – ‘Kick Start My Heart’ – MTN climbers (AYG) and then Hand Release Merkins at all ‘my heart’ lyrics.

1. • 25 hand release merkins
   • song length – 4:40
   • YHC didn’t realized when putting this workout together how much our shoulders were involved.  I heard 4-wide say did you have to pick the longest songs. :~)

Mosey to the cinder blocks

7. Flowers – ‘Bring Sally up, Bring Sally down’ – Curls for the girls. Hold block with arms at a 45-degree angle, curl block at all ‘Bring Sally up’ lyrics.

1. • 32 curls
   • song length – 3:28
   • At the beginning of the exercise there was a lot of HS football chatter but it got quiet towards the end of the song.

Mosey to the Shelter and grab a bench

8. Ray Parker Jr. – ‘Ghostbusters’ – perform a dip at all ‘Ghost or Ghostbusters’ lyrics.

1. • 29 dips
   • song length – 3:07
   • Oh no… more shoulder workout. Before the first Ghost word was heard, I want to say everyone’s arms were shaking by now. YHC wanted to be a little festive since Halloween was coming up.

MARY

• On your 6 for leg, groin, and back stretches
• Downward dog, cobra and child’s pose

RECOVER RECOVER… 

Prayer & Praises

• PRAISE for YHC… after being out of work for 5 months, I completed my first full week at Lowe’s Corp in Mooresville. Thanks to you Lord!
• Prayers for all F3 brothers running in upcoming events and for Speed for Need.

Moleskin

Gentlemen, thank you so much for coming out to join me in a workout. We don’t get to hear tunes too much during a workout so I figured I would implement them in. Coffeeteria at Mike’s was also great too. lots of mummblechatter this morning. Audit is looking at finishing his man cave soon. We may need to break it in with another F2 event and watch a movie. There were some good movies thrown out there : Cannonball Run, Smokey and the Bandit, Friday, Old School, Wedding Crashers….  TClaps to Hop Hunter and Tugboat for running 18 miles today…. that’s awesome!! I will say when you guys got out of your cars to join us you looked like you had been in all night bar fight! :~)

Also there’s a couple F3 items we spoke about: tune into some F3 podcasts, 43 feet (hosted by Dredd/Dark Helmet and Cspan) and Pick up the 6 (hosted by Hello Kitty from Carpex). There’s a lot of good topics on there.

Like I said, F3 has been a Blessing to us all….. it has created friendships and camaraderie that would have never existed.

Amway

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