8 men came out into the warm and humid gloom to work off those holiday meals and shake out the soreness from the Murph. With New Years approaching Daft Q decided to open up the F3 dance club a few days early.
Warmup:
- SSH x 20IC
- Mtn Climber x 20IC
- Pickle Pounder x 10IC
- Cotton Pickers x 10IC
Double Hill Run – Head to playground to pick out your favorite dance partners (33# block)
10 pullups – Dandelion's request from the day earlier for a 10 round Murph
Thang:
Daft Q declares the club open – when pax hears certain phrases during the song we exercise.
Daft Punk – "One more time"
One More Time = Trifecta
Celebrate/Celebration = block squat
27 Trifectas and 40 block squats – Pax is pumped!
Big hill run
Daft Q hits the repeato button and there was much rejoicing
Hold Iron Chair during song
One More Time = Russian Get up
Celebrate/Celebration = Jump Squat
Little hill Run
Pax is feeling the beats – F3 club is bumping!
Daft Q finishes the morning off with da F3 club favorite!
Green Sally Up
Little Hill Run
Grab dance partner and put them back – 10 more pullups
Mary:
- LBC X 20IC
- Jane Fonda X 12IC each leg
- Dr W x 10IC
- American Hammer
- Heels to Heaven X 10IC
and with that F3 club was closed for the morning
MC:
- Hefty knows how to get through the wall – how bout showing your mustang brothers where the weak spot is.
- Pax definitely loved the fresh beats this morning
- Think I heard Cheetah say "Am I supposed to know that song?" You know it now and I'm sure we'll bring it back in case you try to forget it.
- Trumpet section was silent this morning
- There was much complaining, but the Q was right beside the speaker therefore rendered deaf. Sound off in the comments with how much you loved the beats!
Pleasure to lead this morning!
V