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