13 SOJ gloom bangers circled up at Rockwood and were immediately inspired and vitalized by the groovy moves of their Q shaking hips to La Bouche’s “Be My Lover” – YES, it’s back to the 90’s night club for these lucky MC Hammer wannabe’s. Here’s why they kept singing “don’t hurt me”… 😎🎸🎤
The THANG:
- Moseyrama lap around the lot and circle up in a grassy area for the Welcome & Disclaimer
- A few stretching reps IC with A-ha’s “Take Me On”
WHAT IS LOVE, by Haddaway
- Squats to the beat
- Burpees for every “Don’t Hurt Me” (total of x20 completed)
- SSH’s for instrumental parts
(Shake it out with a lap around the lot)
I’M TOO SEXY, by Right Said Fred
- Flutters to the beat
- WWII’s for every “Too Sexy”
- Crabwalk 360 degrees for “Catwalk”
(Shake it out with a lap around the lot)
BLUE, by Eiffel 65
- Plank up for Shoulder Taps to the beat
- Merican for every “Blue” (total of x30 mericans completed)
DIRTY McDEUCE:
- Mosey over to the grassy slope
- x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
- Bear crawl up/down the hill to cross about 30 yards
- Exercises: Merkins, Ball Dippers, & WWII’s
PULLUP LADDER:
- Mosey over to the Workout Station and partner up
- P1 sets pace with descending Pullups while P2 Donkey Kicks on a tree – each partner descends from 7 pullups to 1
WOODS RUN:
- Run the paved trail, stopping for some lunge walking up a hill
PARKING SPACE LADDER:
- Bear crawl between 10 lines, increasing merican reps 1 to 10 at each line
PLANK REVIEW:
- Moseying back around the outside loop, stop to wait for the SIX curb planking
- When all present, review the F3 Mission, Credo, and Core Principles
CAPTAIN THOR:
- Mosey back down the middle lot to circle up in the grass
- x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40!!!
Mosey BTTF for COT:
- Counterama # 13 (plus a beast-mode shirtless State Farm)
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: Nothin like adding reps to thumpin beats to drive muscle groups to exhaustion. Appreciate the PAX humoring YHC’s little 90’s night club flavor this morning. YHC noticed the various routines had a fair percentage of the PAX modifying, so we can assume they were sufficiently challenged. Also, we had a bold visitor “Donny” who YHC earlier noticed running the AO and called out an invite to join, but then didn’t see him again until he joined our COT. He’s given his HC for coming to R&R next Saturday! That said, it’s ALWAYS worth going out of our way to invite those solitary men you see making an effort at/near your AO – you never know what bringing them into your PAX might mean for their life! Let’s GO! Yours, DTH
Announcements (SEE SLACK!)
- 10 Mile Rucks! Tomorrow (Sun) at 4am from Dogpile, and 8pm from Timberwolf!
- VQ WEEK April 22-27
- GTE weekend May 3-5
