Five PAX appeared from the gloom on this fine morning ready for a musical workout.  For Father’s Day, the M and 2.0s gave me a wireless speaker that I wanted to try out; they’ve become quite supportive of my F3 habit.  This morning we were going to try it out.

Warm Up

SSH x 30

WMH x 12

IW x 12

Moroccan Night Clubs x 12

Overhead Clap x 12

Mosey to First Baptist Church on Cleveland, and two laps around the church, backwards up the hill, end at Durham Parks & Recreation.

The Thang

Bring Sally Up (Flower by Moby),   3:26 minutes of low plank hold, until you hear “Bring Sally Up”, do a merkin.

Get Lucky by Daft Punk, 6:10 of low squat hold, jump squat each time you heard the word “Lucky”.

Cupid Shuffle by Cupid, 3:51 of plank, every time he said “to the right”, you move your right leg out, repeato with left, when he says kick, one plank jack per “kick”.

Bearway to Heaven (Stairway to Heaven by Led Zepplin), 8:02 of up hill bear crawl suicides (cones were set up in advance), with lunge walk down hill.  At the bottom of the hill start with 7 burpees, decrease one burpee each time you get to the bottom.  Fortunately for the PAX, Mr. Plant, et al, wrapped up before we finished the suicide.

Ghostbusters by Ray Parker Jr., 4:05 of 6″ leg raises, with an outlaw each time you heard “Who you gonna call” and “Ghostbusters”.

Mary

Superman Ring of Fire, 10 Count

Announcements

Durham 2nd F Lunch – 6/25/18 at Noon, Parker & Otis, YHC encouraged the PAX to include an emergency contact on their Slack profile in case it was needed.

Prayer Requests for Green Egg’s Son, getting an MRI done later that day.

Roach was kind enough to take us out.