10 pax hit the Roost this morning and were soothed by the sounds brought to you by DJ Fire Daddy. Not everyone enjoyed all the songs but work was done by all. On with the countdown (in the famous Casey Kasem voice):
Conditions: Cooler, foggy, but still humid
Tha Thing:
Warm up lap around the track and then SSH (IC) x 15, Windmill (IC) x 10, Squats (IC) x 10, and LACs (IC) x 10 fwd and back.
Coming in at #6 we enjoyed a song brought to you from way back in 1978 by the English rock band, The Police. We performed merkins every time (27 times) the song title was mentioned and plank jacks (26 times) when red light was mentioned. All other times plank was held. The song you know and love is none other than Roxanne.
After running a lap around the track, coming in at #5 we take you even further back to song written in 1963 by the late great Johnny Cash. The song is only 2:44 in length but ranks in the top 10 of the Greatest Songs of Country Music. I give you Ring of Fire, in which we did a ring of fire with 10 flutter kicks and held 6 inches.
After running a lap around the track, coming in at #4 is a one hit wonder of sorts brought to you by another English rock band, Chumbwamba. The song title is Tubthumping but is more commonly known as I get Knocked Down which which is mentioned 27 times during the song. Each time mentioned we performed a burpee and all other times did overhead arm claps.
After running a lap, we moved on to a little known song at #3. Shockingly this song was Grammy nominated back in 2002 and is brought to you by Cam’ron and features Juelz Santana. Boy from the song title Oh Boy is mentioned over 70 times so we did big boy sit ups for each mention and boat (from boat-canoe) during all other lyrics.
After running a lap, we moved on to our #2 song that is frequently used in many workouts. The 2000 track by Moby is actually named Flower but the bring Sally up, bring Sally down lyrics are what is most known for. We performed the squat version by holding squat on the down lyric and standing up on the up lyric.
After running a lap, we finally made it to our #1 song. This one was brought to you back in 1990 by Australian rockers AC/DC. Being the longest song on our countdown at 4:52 it brought the most pain. Thunder is mentioned 33 times so mountain climbers were performed each time and plank was held all other times. Coming in at #1, Thunderstruck.
After one final lap, we finished up with some American Hammers, LBCs, and one final minute of planks.
YHC thinks the pax enjoyed this one. There was good mumblechatter throughout the time and good numbers. Second workout in a row with 10 pax is great so lets keep the momentum going.
Announcements/Prayers
Week 0 of Ironpax starts next week. We will perform challenges on during Tuesday bootcamps (except for week 0 due to halfpipe ) . Sign up HERE
August Halfpipe is Tuesday, August 25 at 0515. Speedtrap and Depot will join us. Any other pax are also welcome. Park were shown below.
Prayers for Bud’s FIL as he has surgery today
BOM