DJ Gutterball

Clear skies in the low 40s as 8 Pax came to Club Arrowhead to participate in YHCs DJ party. Pax were advised to privately share their favorite pump song and favorite exercise. Can you imagine the excitement when your song comes on and you get to do your favorite exercise? Those who participated had that exact feeling.

DISCLAIMER

COP

Warm-up Songs

24 (Jem), Zombie (The Cranberries)

• SSH IC X10
• Abe Vigoda IC x10
• Imperial Walkers IC x10
• Hillbilly Walkers IC x10
• The Wave x10
• LBAC IC x10 fwd/rev
• Seal claps IC x10
• Mountain Man Poopers IC x10

THE THANG
Pax simply did AMRAP for the length of the song. Here was the playlist:

1. Breathe (Fabolous – 4:29) at the monkey bars
   • 8 Scapula pulls (a 2-inch pullup)
   • 4 Pull-ups or negatives
   • Run, touch the school and return
2. Blow Me Away (Breaking Benjamin – 3:26)
   • 11s
   • Burpees at the first light post
   • Merkins at the second light post
3. Lose Yourself (Eminem – 5:21)
   • Freddie Mercuries x20 (2ct or 4ct) at the first light post
   • Freddie Mercuries x20 (2ct or 4ct) at the second light post
4. I’m Shipping Up to Boston (Dropkick Murphys – 2:34)
   • Run from lightpost 1 to 2. Then Sprint from lightpost 2 to 3. Turn around and run lightpost 3-2, then Sprint 2-1.  Rinse and repeat.
5. Indestructible (Disturbed – 4:38) at Swings
   • 10 Underdogs
   • 15 Kettlebell Swings – on the other side of the width of the parking lot
6. Battle Song (Lecrae – 3:43) at Monkey bars
   • 10 Plank Jacks (4ct) at first light post
   • 10 Plank Jacks (4ct) at second light post
7. For Whom the Bell Tolls (Metallica – 5:10)
   • 21s Curls (7-7-7)
   • 21 Dips
8. Dancing With Your Shadows (Phillip Phillips – 2:58)
   • Little Baby Crunches (cut short for time)

MARY
Started #8 above, but ran out of time

CIRCLE OF TRUST
PRAYER
MOLESKIN
Encourage Pax to add to the variety by leading a Q

ANNOUNCEMENTS
None