Dynamite with a Laser Beam

Preamble:

With many PAX Slack-plaining about soreness from IronPAX on Monday and specific mention of a desire for a coupon-less beatdown, YHC decided something lighthearted would be in order.  By lighthearted of course I mean something that wears your butt out but is set to nice music 🙂 Shout out to Ha-Ha as this is adapted from his bag of trick, sans the Girlfriends…

Warm-O-Rama:

The warm up would have to be quick today to fit in the entire THANG so got straight into greasing the wheels:

15x SSH

10x Weedpickers

10x Windmills

Moseyed down and around the abandoned Starbucks working in some slides, high knees and butt-kickers along the way until we reached the chalkboard which held our fate.

The Thang:

Simple concept today as the PAX didn’t have to count anything.  Brains were probably sore from Monday as well after counting to 900 and beyond.  Today, we let the music count for us.

In true F3 fashion (or maybe just Ha-Ha fashion) we enjoyed an entirely Queen playlist.  The PAX partnered up and while Partner 1 ran to the island and performed 5 Merkins before returning, Partner 2 performed AMRAP of the designated exercise.  Partners then swapped roles and kept with the exercise until the song ended, then moved to the next exercise as the next song began.

1. Under Pressure (4:08) – SQUATS
2. Somebody to Love (4:56) – IMPERIAL WALKERS
3. Killer Queen (2:59) – DIPS
4. I Want to Break Free (3:43) – MTN CLIMBERS
5. We Will Rock You (2:02) – BURPEES
6. Bohemian Rhapsody (5:55) – LBCs
7. Crazy Little Thing Called Love (2:43) – LUNGES
8. Fat-Bottomed Girls (3:23) – SHOULDER TAPS
9. Another One Bites the Dust (3:34) – MIKE TYSONS
10. I Want it All (4:02) – SQUAT JUMPS
11. We Are the Champions (3:00) – V-UPS

YHC feels he did not get proper thanks for placing the Burpees on the shortest song, but I digress.  The 5 Minute warm-up and 40 Minutes of tunes meant we were D.U.N., done!

COT:

Prayers for travel mercies.  2nd F send-off celebration for Wingnut tomorrow night at Six Bridges. Kickoff of new AO “Boneyard” at Newtown Park starting MONDAY!

Naked-Man Moleskin:

Enjoyed being your Q this morning.  Sometimes you just wanna keep it simple, listen to some good tunes and put in the work.  Glad some guys hung around for Coffeeteria, featuring the GA400 Roast from Peach Coffee Roasters, the fine work of our own @Decaf.  Unfortunately Decaf wasn’t in attendance but at least he was there in spirit (or in a mug).