The Girlfriends Do Disco

AO: Black Widow

When: 2023-10-07

QIC: Ha-ha

PAX (16): Cox, DeLorean, Feathers, Flo, Ha-ha, HammerToe, James Barket, McEnroe, Roundup, ShuttleCock, Speedo, Training wheels, Zohan, Stump, FNG Pivot Table, Gunner

Preamble:

Turk was on schedule but had a death in the family and had to travel so YHC volunteered to take the lead. It was time for the RNGs to be introduced to The Girlfriends so I loaded them up for a trip to see the guys. They love meeting new people.

Warm-O-Rama:

Ran the loop with a fake left at the top of the Widowmaker but continued on to the back lot for:
  • SSH
  • Weed Pickers
  • Imperial Walkers
 

The Thang:

Ran the rest of the way around the back lot to the Ha-ha mobile and the trunk full of Girlfriends.  

Musical Dora

Pair up. One PAX runs the short loop up the stairs while the other PAX performs the exercise for that song. New song, new exercise. Since G-String just became a double respect last week and Stu had his 62 BD last week the them was respect high school playlist.  Disco!  Except the first song which was in honor of G-String our orchestra teacher....  Thunderstruck by 2Cellos.
Double Respect Disco
Song   Exercise
Thunderstruck 03:42 Sumo Dead Lift
Stayin Alive 04:43 Top Half Curls
Brick House 03:28 Squat
Le Freak 05:27 Skull Crushers
Play that Funky Music 05:00 Bent Row
September 03:35 Overhead Press
Rapture 04:58 WW III Situps
Knock on Wood 04:10 Bottom Half Curls
Disco Inferno 03:11 Lunge
Funkytown 07:50 Merkins (no bag)
Return the Girlfriends to the trunk and mosey around to the pavilion.  Find a step  and 10 Derkins all together. Mosey to the flag for:
  • LBC
  • Flutter Kicks
  • Box Cutter
Time  

COT:

  • Prayers for Israel
  • Flo
  • Speedo/wedding
  • Cox  and friend who passed
  • Tricycle/completing NLB
 

Naked-Man Moleskin:

This group makes me a better man. Never be afraid to share a struggle with the group. Chances are someone else needs to hear what you are going through as they are too! There is relief that comes from sharing your burdens with the group.  We always say "Iron sharpens iron". It's true. But not just in the workout (or what we call the 1st F : Fitness). But in the 2nd F as well: Fellowship. Thank you all for being there with me and encouraging me when I need it and allowing me to be there for you! AYE!

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