Q: Duke
PAX: SoCrates, Waders, Dirty Dawg, Jerry Moon, McFly, Palladean, MooMoo, Duke, Gator
FNGs: None
COUNT: 9
INTRO:
Welcome, 5 Core Principles, Credo, Disclaimer, Mission Statement
WARM-UP:
Sally’s Cousin: Squats up and down
Mosey to the coupon pile and cusack back to the shovel flag
THE THANG:
Tabata with music attached to the songs. 1 minute AMRAP, 15 seconds of rest.
Starred exercises use coupons. Modify up or down as necessary. After every 5 exercises, take a lap around the tennis court parking lot.
“American Girl” by Tom Petty: American Hammers
“Battle of New Orleans” by Johnny Horton (SoCrates request): Big Boy Situps
“Crazy Train” by Ozzy Osbourne: Curls for the Ms/Girls/Ladies
“Down with the Sickness” by Disturbed: Derkins
“Eye of the Tiger” by Survivor: E2Ks
Run a lap.
“Final Countdown” by Europe: Foxholes
“Great Balls of Fire” by Jerry Lee Lewis: Gorilla Humpers
“Happy” by Pharrell: Heels to Heaven
“I Remember” by Russell Dickerson/Cheat Codes: Irkins
“Jumping Jack Flash” by the Rolling Stones: Jackhammers
Run a lap.
“Kryptonite” by 3 Doors Down: Knerkins
“Livin’ La Vida Loca” by Ricky Martin: Lunges
“Mr. Brightside” by the Killers: Moroccan Nightclubs
“Next to You, Next to Me” by Shenandoah: No Surrenders
“One Thing Right” by Kane Brown/Marshmello: Overhead Press
Run a lap.
“Push It” by Salt n Pepa: Pickle Pokers/PAX Choice
“Quit Playing Games With My Heart” by Backstreet Boys: Quick Rows
“Rock Me Amadeus” by Falco: Rochamburpees
“Surviving the Game” by Skillet: Sandstorm (hands over head and jumping for 1 minute)
“Tick Tick Boom” by Sage the Gemini: Twinkle Toes
Run a lap.
“Umbrella” by Rihanna: Upright Rows
“Virtual Insanity” by Jaimiroquai: V-Ups
“We Didn’t Start the Fire” by Billy Joel: Windshield Wipers
Ran out of time. Returned coupons to pile.
Remaining:
“X Gonna Give It to Ya” by DMX: X-Factors
“You Might Die Trying” by Dave Matthews Band: Yoke Walk to coupon pile
“Zombie” by Cranberries: Zombie Walk back to shovel flag
MARY:
No time, but it would have been “Yeah” by Joe Nichols: Plank through the song, plank jack for each “Yeah”, mountain climber for each “She”
COT:
Count-O-Rama, Name-O-Rama.✅
Announcements –
Convergence at Red Dawn May 13. F2 event March 18 for Macon Mayhem, Cherry Blossom race March 18, Fit to Achieve 5K March 25, Century Race at Dauset Trails (Debris) on April 1
Prayer/Praise –
SoCrates’ dad (cancer treatment, alternatives to manage pain), Woody was our 6th man (family, Mill closing in Thomaston that has increased work load)
Pledge it Out.
Pray it Out.