A Song’s Worth

The temperature was in the mid-40s and the ground was damp. That didn’t stop 5 brave Pax from showing up with their blocks. That’s all I got for this section.

DISCLAIMER

COP

• Motivator from 6
• Abe Vigoda IC x10
• Willie Mays Hays IC x10
• Sticky Butt Kickers IC x10
• Etch-a-Stretch
• LBAC IC x10 fwd/b’erd
• Seal Claps IC x10

THE THANG
The plan for today was to do a series of exercises, on a focused part of the body, for the length of one song. A carefully curated list of songs was developed for this Q with a not so carefully curated list of exercises.

The Pax rotated through each set of exercises starting at 10 reps and increasing by 1 with each rinse/repeat. In most cases, the exercises were spread out in the width of the parking lot, close enough to hear the music. When the song ended, a new set of exercises were given and we started back with 10 reps.

Chest (Kashmir – Led Zeppelin 8:38)

• Merkins (on sidewalk)
• Decline merkins (feet on block at crosswalk)
• Incline merkins (at benches)

Legs (Green Grass & High Tides – The Outlaws 9:52)

• Block Step-Ups (at bench)
• Lunge to the wall
• Wall sit with a single-leg heel touch

Grip and Stability (The Final Countdown – Europe 5:11)

• Hang from the bars (reps were equal to seconds)
• Farmer carry right arm (reps were equal to paces)
• Farmer carry left arm

Posterior Chain (Hocus Pocus – Focus 6:43)

• Pickle Pointers
• Supermans (in seconds)
• Australian Snow Angels

Intermission was straight Burpees for the length of one song (Intermission – The Offspring 0:49)

General Cardio (Renegades of Funk – Rage Against The Machine 4:34)

• Rocky Balboas
• SSH
• Hop-overs the block

Back/Shoulders (Free Bird – Lynyrd Skynyrd 9:19)

• Pull-ups
• Upright rows (near the monkey bars)
• Underdogs (at the swings)

MARY
Didn’t have time for the ab set, so we did Freddies, Jobs style, to Bicycle Race for about 50 seconds

CIRCLE OF TRUST
PRAYER
MOLESKIN
YHC did not provide any notes, comments, or notes of devotion

ANNOUNCEMENTS
YHC did not provide any information about upcoming events, 2nd or 3rd F opportunities, and any other announcements. If you read this far, then you made it to the end and it’s time to swipe the appropriate right or left to close this window. Buh Bye.