Inspired by Banana Split’s Q the week before, YHC elected to do a little DJ’ing as well, incorporating an eclectic musical mix for the workout. After all, making some grown men get their groove on at an AO called the Big Dance seems entirely appropriate. Plus, as Tugboat observed, “music just makes the workout go faster.” If that’s the case, 45 minutes must have felt like it flew by for 14 PAX this past Tuesday.
WARM-O-RAMA
- SSH x 20
- Chinooks x 10, reverse
- Windmills x 10
- WMH x 10
- Mountain Climbers x 15
Mosey to tennis courts
THE THANG
Continuing with YHC’s completely-made-up-and-utterly-ridiculous tour whereby the name of the AO becomes an acronym with corresponding exercises, PAX broke it down to this solid, if not classic, soundtrack:
- BIG – Bear Abduls + Dancing Bears: Bear Crawl 2 tennis courts, do 10 Dancing Bears, Crawl Bear back a court, do 10 more Dancing Bears, repeato to the conclusion of “Mo Money, Mo Problems” by Notorious B.I.G. (4:00)
- Daft Punk: High knee a tennis court, stop to right leg lunge forward, sideways, backwards, switch to left leg, lunge back, side and forwards, then high knees to next court, repeato around all courts to Daft Punk’s “Around the World” (4:00)
- Alligator Agassis: Alligator Crawl a court, do 5 merkins, roll over and do 5 Freddie Mercuries IC to “Taking Care of Business” by Bachman Turner Overdrive (4:50)
- Newton’s Cradle and Narrow Squat Jumps to “Land of a 1,000 Dances” by Wilson Pickett (3:50)
Mosey to circle under tree by shelter
- Chumbaburpees – SSH, Seal Jacks, Smurf Jacks, with burpees on “I get knocked down…” to “Tubthumper” by Chumbawumba (4:38)
- EKG Merkins and Alternating Shoulder Taps, Monkey Humpers with Hops, EKG Merkins with Plank Jacks to Thunderstruck by AC/DC (4:00)
Mosey back to parking lot
MARY
- Flutter Kicks x 40 IC and Superman Ring of Fire for duration of “All She Wants to Do Is Dance” by Don Henley (4:29)
ANNOUNCEMENTS / PRAYER
- Baseball this weekend (see Knope and the #baseball channel for details), soccer tournament (see Banana Split for details)