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