In a very cold morning, I was joined by Loveseat, Siri, Dodgeball, War Chicken, T.C. and Fidget Spinner for a Musical Beatdown prepared by yours truly.
At 5:30 we ran towards the end of the pier for a quick warm up:
SSH X 20
Weed Pickers x 20
LBACs front x 11, LABCs back X 11, Overhead claps x 11, Seal Claps x 11
Don Quixotes x 20
The Thang:
In spirit of maintaining a theme, I prepared some song related workouts. We did some of the ones from last time I did the Q and added some more tunes. From Latin Trap to pop, each of the songs gave us one heck of a workout.
- Atrevete-te-te – Calle 13: We moseyed to the covered part of the pier and played this “reggaeton” song, throughout the song the PAX was supposed to carioca run from one side to the other and do 15 push-ups, carioca run back and do 15 squats.
- Then moseyed to the Casino
- Bodies – Drowning Pool: Plank position for the entire song but every time they count you drop and do a Merkin, during the chorus when they yell “let the bodies hit the floor” you do Mtn. Climbers and you do not let your body hit the floor.
- Alone (Calvin Harris Remix) – 30 sec. rest followed by 45 sec. Rocky Balboas.
- MIA – Bad Bunny (feat. Drake): Lunges all the way. Squats during the “Mias” (chorus)
- Alone (Calvin Harris Remix) – 30 sec. rest followed by 45 sec. Rocky Balboas.
- Proud Mary – Creedence Clearwater Revival: BBS throughout the entire song except for the chorus, every time they say “rolling” you alternate between flutter kicks and rosalitas and then you continue doing BBS throughout the rest of the song.
- Alone (Calvin Harris Remix) – 30 sec. rest followed by 45 sec. Rocky Balboas.
- Falling – Alesso: Plank Position- Push up on every “Falling”
- Alone (Calvin Harris Remix) – 30 sec. rest followed by 45 sec. Rocky Balboas.
- Roxanne – The Police: Every time they sing Roxanne you do a burpee; in the meantime, you are supposed to do SSH. Total of around 27 burpees.
- Alone (Calvin Harris Remix) – 30 sec. rest followed by 45 sec. Rocky Balboas.
- Yummy – Justin Bieber: Russian twists during the chorus (Every Yummy), Little Baby Crunches during verses.
- Alone (Calvin Harris Remix) – 30 sec. rest followed by 45 sec. Rocky Balboas.
- Cantalo – Ricky Martin, Residente, Bad Bunny: Plank Position – push ups on the beat of the 808.
We then ran back to the flags for some announcements, prayed for Siri’s dad and then we prayed for our families and for a great start for this week.
Naked Man Moleskine:
While doing the first exercise, Dodgeball turned around and said: “Do what you like right?” To which I wholeheartedly agreed. I think that whenever we can, we should incorporate something that we love, something that will make us push through the drudgery of whatever challenge you face. You bring a piece of who you are to the things you do. If anything, all of this just reminds me to remember about the things I care about, the things I am passionate about and to remember to set time to do them and incorporate them in my everyday life.
F3 St. Simons 