6 men appeared from the gloom. Some had run, swum, and pedaled as a warmup in SVU's world famous Summer Tri Series. Thanks for the magical powers of The Mystical Mandarin Oranges, YHC had the energy to lead. I grew up 50 miles south of Detroit, and Motown music was very commonly played on the radio. It's amazing music! In celebration of and in honor of the amazing artists behind the music, I put together a playlist that played throughout the workout. Sometimes people groaned at the choices, but mostly…we were diggin' it and be-bopping around.
* Disclaimer – I did not confirm these are all songs from Motown Records. They all definitely shared a common awesomeness.
Please Mr. Postman – The Marvelettes
Mr. Big Stuff – Jean Knight
I Want You Back – Jackson 5
Devil with the Bress Dress/Good Golly Miss Molly – Mitch Ryder
Ain't No Mountain High Enough – Marvin Gaye and Tammi Terrell
Reach Out, I'll Be There – The Four Tops
(Sittin' On) the Dock of the Bay – Otis Redding
I Heard It Through the Grapevine – Marvin Gaye
Respect – Aretha Franklin
Lady Marmalade – Patti LaBelle
September – Earth, Wind, and Fire
Super Freak – Rick James
Brick House – Commodores
Superstition – Stevie Wonder
Ball of Confusion – The Temptations
As a bonus, whenever ABC by the Jackson 5 plays, everyone lays on the ground, feet together, and spells out the alphabet with their feet.
Mua-ha-ha-ha, sounds easy….not bad until the end…the first time.
Disclaimer, social distancing maintained, no shared equipment
WarmUp:
20x SSH
10x windmills
2x10x dippy birds
arm circles
10x merkins
10x Tony Hawks
ABC
Parking Lot Fun…do something up the parking lot and mosey back
High knees
butt kickers
monkey walk L/R
Karaoke L/R
Bear crawl up, crawl bear back
quadraphelia suicide
burpee broad jump #fanfavorite
ABC
10x alternative lunges
2x10x single leg glute bridge
20x side-to-side lunges
ABC
Back to the back, pick your block
15x curls
15x shoulder press
15x squats
15x skull crusher
ABC
15 Manmakers
10x 'Merican SledgeHammers (with block)
10x Overhead WWB (lie on the ground, block behind/above head, kind of a situp with block, let the mass pull you forward, then block squat press)
ABC (last time)
10x curls
10x shoulder press
10x skull crusher
Blocks back, mosey back to the front….Partner up
A runs up/down Little Baby Hill, B does burpees.
Switch
Repeat and each team hits 60 combined burpees
ABC (last time)
done….so done…so roasted…
Reflection: John 13:34-35
“A new command I give you: Love one another. As I have loved you, so you must love one another. 35 By this everyone will know that you are my disciples, if you love one another.”
– Lots going on in the world. Be sure to lead with love.
Moleskine:
– super beautiful weather this morning, absolutely gorgeous
– Props to everyone for the hard work. Lots of guys gritting out the last few reps of each set.
– Prayers to Dandelion's co-worker's family. His co-worker was 26 I think, married, and just found out he would be a father. Passed away very unexpectedly. Super unfortunate. Please keep his wife Anastasia and in utero baby in your prayers…and the extended family as well. Let's keep our ears open to helping out somehow.
– Thanks again for bearing with my music choices. Everyone seemed to mostly enjoy the music Helped distract a little bit.
– The last song was Ball of Confusion by The Temptations. Released in 1969 or 1970, during some other racially challenging times. We've come a long way since then but more to go. Be aware of the plight of others. Don't be blind of your own biases and filters
Thanks for the honor of leading
Be real and reflect His love to others
Cheetah