Sirmixalot’s Mixtape of Suffering

Preamble:

YHC had in mind to revisit one of my old standby beatdowns. The mixtape of suffering the songs are different as are the exercises – but the misery remains the same.

Warm-O-Rama:

Did some slow warmups from head to toe starting with neck/head circles and worked our way through shoulders, hips, back, and legs during the length of one instrumental song.

“They move on tracks of never ending light” – by This Will Destroy You

The Thang:

For each song the direction was given to either complete the prescribed movement at a lyric or to perform the exercise throughout the song.

The Mixtape of Suffering:

Track 1 – “Tubthumping” – By Chumbawamba – Exercise Burpees at every “I get knocked down but I get up again.” and imperial walkers in between.

Track 2 – “Bicycle Race” by Queen – Freddie Mercuries throughout the song

Track 3 – “Roxanne” by The Police – Merkin at every “Roxanne” and plank jack at every “Put on the red light” – plank for all the in between.

Track 4 – “Flower” by Moby – Leg raise up at every “Up” and down to 6″ at every “down”

Track 5 – “Till I Collapse” by Eminem – Squats throughout the song.

Track 6 – “Beat It” by Michael Jackson – Shoulder taps for each shoulder at every “Beat It” and plank for all the in between.

Track 7 – “Bust a move” by Young MC – Alabama Ass Kickers (Alternating legs) throughout the song

Track 8 – “U Can’t Touch This” by MC Hammer – American Hammers throughout the song

Track 9 – “Black Betty” – by Ram Jam – No Surrender at every “Bamalam” (or amberlamps if you want to hear it that way) slow high knees for the balance of the song – including the laboriously long solo section.

Track 10 – “Quiet” by This Will Destroy You – Cool down and stretching

COT:

The Pax decided that these playlist workouts are “deceptively difficult” – We shared some upcoming events and prayed and then had Coffeteria

Naked-Man Moleskin:

Always an honor to lead.