Sirius/XM – Alt Nation

5 brave souls got out of their warm beds for 13 deg workout.  The Q cranked tunes from Alt-Nation to liven things up a bit.  It had a surprisingly nice side effect…more on that in the MC.

Warmup:

• SSH X 25IC
• Imperial Storm Troopers X 15 IC
• Apollo Ohnos X 15 IC
• Windmills X 10IC
• LBH Run

Head to the back for Song #1

Alice Merton – No Roots

• 15 Australian Rows
• 10 Bulgarian split squats – 5 each leg
• 15 Carolina Dry Docks
• Repeato till song ends

Grab block and head back to parking lot

Song #2 – Foo Fighters – These Days

• 10 Block Lifts
• 20 Freddy Mercury
• Sprint to top of Parking Lot and back
• Repeato till song ends

LBH Run

Song #3 – Sir Sly – &Run

• 10 Groiners
• Suicides to top of parking lot
• 15 Block Curls
• Mosey back
• Repeato till song end

Song #4 – Portugal, the man – Live in the Moment

• Merkin clock – 5 at each position
• Monkey drill to top of parking lot
• 10 Stranded Turtles
• Mosey back
• Repeato till song ends

Grand Finale – Daft Punk – One more time

• Block Curl when you hear "One more time"
• Shoulder Press when you hear "Celebrate/Celebration"

Return blocks to their home

Mary:

• Jane Fonda right X 15IC
• Jane Fonda left X 15IC

MC:

• I think Dandelion is going to live, but if you find his lungs in the parking lot please return them.
• Don't think many folks cared for my music…will have Melissa Etheridge and Indigo Girls ready for Skipper next time.
• one by product of having music is not having to listen to the whining coming from Potus.
• Good to see Tinker today – killed it with none of the lip…others could take a lesson!
• Metro – Do you dream about doing pullups?  You seemed very disappointed when they weren't called.

Enjoyed freezing with you this AM!

V