Warmarama
Pick up 2 bricks and jog over to the parking deck (and thats its for all running and jogging today!)
50 SSH IC
15 Arm circles (forward) IC
15 Arm circles (reverse) IC
25 Imperial Walkers IC
15 Merkins IC
The Thang….
Take elevator to 6th floor (because we had enough running of the stairs on Monday)
All exercises performed to Beastie Boys songs
- “Alive”
— 20 High knees (each side)
— 20 Squats
— Repeat to the end of the song
- “Girls”
— 2 merkins every “girl”
— 1 merkin every word that rhythms with “day”
- “Body movin”
— 4 brick lifts (each side)
— 8 brick overhead presses (both arms at once)
— Repeat to the end of the song
- “Fight for you right”
— People’s chair to fail
— 5 merkins, then back to People’s Chair
— Repeat to the end of the song
- “Sabotage”
— 10 Iron hulks with bricks
— 10 seconds of Arm Chair on bricks
— Repeat to the end of the song
- “No Sleep till Brooklyn”
— 30 American hammers (each side)
— 30 Flutter kicks (each side)
— Repeat to the end of the song
- “Brass Monkey”
— 20 Monkey merkins (don’t face plant! enough blood was shed on the 6th floor on Monday)
— 10 Monkey mountain climbers
— Repeat to the end of the song
- “Funky Donkey”
— Donkey Kick Ups
— Repeat to the end of the song
- “Girls”
— 1 merkin every “girls”
— 1 merkin every word that rhythms with “day”
Mary: “Pass the Mic”
PAX call out new exercise every time they hear “Pass the Mic”. Included Penguin crunches, LBCs, BigBoySitups, Box cutters, more LBCs, Dead cockroaches (I am sure I forgot some….)
COT: Count, Namorama, announcements, BOM