Sirius/XM – Alt Nation

Event Date

Jan 02, 2018

AO


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