A-musing Time at Grindstone
AO: Grindstone
When: 11/08/2021
QIC: Ha-ha
PAX (11): Birdie, Crab Cake, emeril, Ha-ha, Hushpuppy, Inseam, Schneider, Snowman, Valley Girl, Whiz, Zohan
Preamble:
It seams like it has been for ever getting over my foot injury but the boys at Grindstone have taken me in as one of thier own as I rehabed the foot. So it seemed fitting to give them a Girlfriend beatdown as a going away present.
Warm-O-Rama:
After stashing the Ha-ha mobile on the other side of the tag office I ran over to the flag to meet the boys of SoFo. Birdie and Zohan were visiting as well and Hushpuppy was back in the gloom. At 0529 and 45ish seconds we left for the west lot.
With an all Muse playlist queued up we started warm-o-rama:
- SSH
- Weed Pickers
- Imperial Walkers
The Thang:
Musical Dora for today. Pair up. One of each pair runs up the steps and back while the other half of the pair performs the exercise for that song. Flapjack and the other runs. Continue until a new song. New song, new exercise.
| Song | Exercise | |
| Dead Inside | 04:22 | Hammer Curls |
| Psycho | 05:16 | Overhead Press |
| Pressure | 03:55 | Squat with bag |
| Madness | 04:41 | Burpee Jump over Bag |
| Uprising | 05:04 | Hammer Curls |
| The Handler | 04:33 | Overhead Press |
| Knights of Cydonia | 06:07 | Merkins (no bag) |
Return back to the flag for Mary:
- LBC
- 6 inch bounce
- Plank/Merkin 5 Core Principles Quiz
- J Lo
- Dieing Cockroach
- Freddie Mercury
- Dolly
COT:
Santa Ruck
Shuffle
Prayers for the kids of this generation
Naked-Man Moleskin:
Thanks for taking me in as I was healing up. Continue to do hard things.