12 PAX (1.5 of which were FNGs) showed up for a Monday beat down that was ordered up by Double Humpee even though he fart sacked this morning
At 5:30 we grabbed bricks out of the Dunphy-mobile and jogged to the deck. Thats it… no more running of any kind. Not even animal crawls today.
We warmed up with 30 SSH IC and 20 arm circles (each directions). I only added this meager warm up for Cat Scratch, so as to limit the complaining (at least at this stage of the work out). Noteworthy that 2 PAX still couldn’t shed the winter hoodies, despite it being 72 degrees this morning. Are they trying to make weight for wrestling season? Personally, I think they are seeing which one can last longer into the summer wearing it. Really if either is the case, I think you need to add sweat pants to the uniform. Just my thoughts.
Then the thang….Music Monday (and yes, its ALL Beastie Boys. Tough sh#$ if you don’t like them…or if you don’t like them anymore after today)
Song 1: Make Some Noise — 30 SSH (single count), 10 merkins, repeat until the song ends
Song 2: Shake your rump — 15 Man Makers w/ bricks, 15 Rubios w/ bricks, repeat until song ends
Song 3: Intergalactic — 10 Star jumps, 10 Imperial Walkers, repeat until song ends
Song 4: Girls — 2 merkins every “girls”, 1 merkin every work that rhymes with “day”
Song 5: Body Movin — 4 brick lifts, 8 brick presses, repeat until song ends
Song 6: Fight for your right — people’s chair to failure, 5 merkins, repeat until song ends (Kudos to PAX that made it through the whole song! And yes Blind Spot, this is Pinky’s happy place)
Song 7: Sabotage — 10 iron hulks w/ bricks, 10 seconds of Arm Chair, repeat until song ends (y’all better start practicing your arm chairs)
Song 8: No sleep till Brooklyn — 30 American Hammers, 30 flutter kicks (both single counts), repeat until song ends (This was perhaps the most brutal of them all)
Song 9: Brass Monkey — 15 monkey merkins, 25 monkey jumpers, repeat until song ends
Song 10: Pass the Mic — In order, PAX call out a Mary exercise each time “Pass the Mic” is sung. Included…modified Vs, LBCs, American hammers, Penguin crunches with bricks, 6inch hold, box cutters, sharon stones….and maybe some others I am missing.
6:17….done. 2 minutes of extra happy place for PAX today….
Lots of chatter today….I think the lack of running or crawling left too much air in these PAX’s lungs. This was noted by the Q for future workouts.
Welcome FNGs Disclaimer and Manti!