Big group Tuesday at Gladiator – happy to see so many came out to enjoy some good music and get in a little workout. Happy to see FNG Joey Sloan and Kotter Jorel here. Sound quality on the resording of names was poor so I am missing a few names – 19 total for this morning.
Heres how this Funky thing went down:
Slow Mosey with some Karaoke to the fountain for a little warm up
SSH (25) / Shoulder Taps (20) / Windmill (20) / Cotton Pickers (20 – in perfect from and Soprano was watching form)
Mosey to the parking lot for a little sprintfest – Sprint to middle/slow mosey to the end (repeat for each section of the parking lot) – we took the scenic view to the Bars.
End at the Pull Up Bars for a pull up medley – Pull Ups (10) / Chin Ups (10) / Hand Release Merkins (15)
Saw Soprano and Landline doing pushups while they planked so it seemed that I may not be challenging the pax hard enough – so we got in some Hand Release merkins
We prepped by getting some blocks so the Pax circled up for some 1 minute drills/stagnant holds
Cinder Block Curl – 1 Minute, then 15 second hold
Cinder Block Shoulder Press – 1 Minute, then 15 second hold
Cinder Block Tricep Extension (Skull Crushers) – 1 Minute, then 15 second hold
Dying Cockroach – 1 Minute, then 15 second hold on W
Round 2 of the sprintfest – Sprint to middle/slow mosey to the end (repeat for each section of the parking lot)
Pull Up Bars for a pull up medley – Pull Ups (5) / Chin Ups (5) / Merkins (10)
Pax circled up for some 1 minute drills/stagnant holds – Round 2
Cinder Block Chest Press – 1 Minute, then 15 second hold (Pax suggested flutter kicks with this – why not!?!)
Cinder Block Curls – 1 Minute, then 15 second hold
Cinder Block Shoulder Press – 1 Minute, then 15 second hold
Put blocks away and get some Mary in with the help of the Pax (LBC's/ABC's) – Tone Loc had us going for this part, and glad we were able to learn "Sheena was a man"
Pleasure leading this morning – glad most people liked the tunes – hard for me to workout without them.
Travolta – thanks for the opportunity to lead – sorry for the sickness last week that kept me from leading.
Music helped us get "higher" during the block work – only the higher they referred to I am not sure it meant the height, but rather the "Higher" that Hippie or Mary Jane might know more about.
Pandora and its sponsored ads were a part of making this workout happen – so I would like to thank them for the Ads
Landline and Soprano did encourage us to get our "swoll-on" even more with some hand release merkins – thanks men!
I was happy to repay Bam Bam with a hard workout – been to too many of his that were painful
Maybe the best way to describe the workout is that it was real, it was fun, but it wasnt real fun – hopefully everyone is a little better having endured it. If its not hard, you wont see improvement (TWSS).
Great work from all the PAX – welcome back Jorel and welcome the new FNG Joey Sloan
Gotta get back to my TPS Reports and computer programming – The Geek