A surprising return to winter with 30 degrees at post time brought 18 PAX fooking for a spring break trip. YHC took them to Jamaica courtesy of a Bob Marley playlist-inspired workout. Playlist via the links!

Warm-up:

• 21 SSH
• 14 Imperial Walker
• 10 forward & 10 reverse arm circles
• 10 Willie Mays Hayes
• Some Yoga, F3 Style
  • 2 Sun Salutation “A” + extra merkin thrown in
  • 2 Sun Salutation “B” + extra merkin + single leg dips + extended side stretch

The Thang:

Opening tune: Jamming – Hold plank during the entire 3:21 song, do a merkin every one of the 63 times the word Jam or Jammin’ is heard. Even better, the pace of the merkins builds toward the end of the song.

The Playlist: PAX pair up and are sent Runnin Away in the opposite direction of their partner around the market street loop. When partners meet around the corner they both do a lyric inspired exercise:

• Track 1: Bend down low = 15 squats
• Track 2: You dip so = 5 single leg dips each side
• Track 3: Cold ground was my bed last night = 15 LBC
• Track 4: Nyabinghi Jump = 10 Burpees

Easy skank over to the benches and low walls for dips (2×20) and derkins (2×15), then back to the field for a full-length Blue Mountain Peak bear crawl and jog back to start.

Mary:

Bonus Track: Don’t Rock My Boat (Feat. Spooky)

Ring of Fire – 5 merkins each

Spinal Twists

Rest

COT:

Announcements: Homes request for Q sign up in 2 weeks (Singlet accepted). DOI reminded about “The Gambler” workout at Briar Chapel, March 24, 8am-12pm.

Message: Let’s strive to see ourselves in our fellow man and do the best we can for one another, or as Bob Marley preached in his music: One Love