Morning Music- This One Will Come Back

November 19, 2020

WHEN: 11/18/2020
QIC: Nickelback
PAX: Muzungu, Buffay, Limburger, Dingy with an h (that’s just funny), Busch League, Nubbin, Denali
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It was cold. It was gloomy. It was time for F3 Churham’s Northern Province to represent with a socially distant workout with music in my humble opinion. Here is a link to the playlist on YouTube: https://www.youtube.com/playlist?list=PLH95rGHE0te7Bd_oS0r0J7YD8ZAfXpPiw

Warm-up

  • Seal Claps
  • Mtn Climbers
  • Baby Arm Circles
  • Merkins
  • WMH
  • Johnny Dramas

The Thang

YHC wanted to do a music theme that did not include Bring Sally Up, Roxanne, Moby, or the classic F3 hits. With the help of Google and some personal favorites here is what we explored.

Song 1: Coming to America, Neil Diamond 

A slower song and perfect to start with.

  • SSH until “America”
  • Plank hold until the next “America”
  • repeato
  • Squats with every “Today” which came at the end hot and heavy

Editorial note: for some reason I kept humming “coing to America” all day today afterward, it was catchy but there would be more opular tunes later in the workout

Intermission I: after song 1 YHC instructed the pax to go out 20 paces via crab walk and bunny hop back to their spot in the socially distant circle to prepare for the next tune. What would it be? A music-themed one of course!

Song 2: Ray Parker Jr. – Ghostbusters

The speed and intensity rose with this popular tune.

  • Lunges throughout song until…
  • Burpees at each “Ghostbusters”
  • One-legged burpee at each “I Ain’t Afraid of No Ghost”

Intermission II: after song 2 YHC instructed the pax to go out 20 paces via gorilla walk and bunny hop back to their spot in the socially distant circle to prepare for the next tune. What would it be? Hip-hop of course!

Song 3: Hey Ya! – OutKast

This was the pax favorite tune of the morning and it was said multiple times “this one will be coming back.”

  • Russian Hammers until…
  • Merkins at eah “Hey Yas” lyrics
  • Back to hammers until…..
  • Monkey Humpers at each “Shake It” lyric
  • Back to hammers

Intermission III: after song 3 YHC instructed the pax to go out 20 paces via Carioca  and bunny hop back to their spot in the socially distant circle to prepare for the next tune. What would it be? A modern American rock band of course!

Song 4: The Black Keys – Lonely Boy

It may have been a stretch that a song with the title of boy would inspire YHC to introduce manmakers. The Pax had a love/hate response to this song and exercise choice.

  • Manmakers until…
  • Al Gore Hold at the chorus

Intermission IV: after song 4 YHC instructed the pax to go out 20 paces via reverse crab walk and bunny hop back to their spot in the socially distant circle to prepare for the next tune. What would it be? The British Invasion of course!

Song 5: The Beatles While My Guitar Gently Weeps

  • Ring of fire with plank holds
  • Dealers choice: YHC called on Pax for their chosen exercises which included: WWIIs, Star Jumps, Bak scratchers, and Plank Jacks

Intermission V: after song 5 YHC instructed the pax to mosey back to the flag for some Mary and more music! What next? An American singer-songwriter legend of course!

Song 6: Tom Petty Wildflowers

  • 6 inch leg hold
  • Scissors
  • Boat Canoes

Song 7: The Irish Rovers A Long Time Ago

  • Plank Hold regular
  • Low plank hold

COT

  • Serve a neighbor event today helping Halfback’s neighbor move
  • Prayers for Isaac’s surgery on tumor at Duke Friday (Muzungu)
  • The Wolf convergence canceled for 2021 but a flag ceremony will happen to transition Site Q leadership
  • Next Week special 2.0 workout on Black Friday led by Nubbin
  • YHC to start a 3rd F group in March 2021

A pleasure and privilege to lead!

-Nickelback