Classic Rock Quintet

The bad boys of Bon Air gathered in the gloom to rock out for a workout. DTH pumped the Classic Rock tunes and the PAX kept warm head banging to the following beatdown:

The THANG:

COP #1:

• Short mosey to end of lot and circle up
• Welcome & F3 Disclaimer
• 4×4 Musical Warmerama
• Variable DTH Mary, all IC

Long mosey around perimeter to back of school, periodically stopping for mini-COP sets of Carousel Planks, Sprints, and Curb Calf Raises.

COP #2:

• Mosey to Amphitheater
• Partner up for Dora 1-2-3:
• x100 Derkins
• x200 Donkey Kicks
• x300 Dolly’s
• Moving partner box jumps each step, stopping to hump x5 monkeys at each landing, returning via steps

COP #3:

• Mosey back to top of Mt Chaplain
• Descend together, stopping each landing for x10 Merkins IC
• Ascend, x10 Squats IC ea landing
• Decend, x10 WWII’s ea landing
• Ascend, x10 CDD’s

Mosey BTTF for COT:

• Counterama # 5
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• A slightly less cold/wet morning greeted the Forge Pax, but YHC kept the pace moving for every one of the sacred 45minutes and generally stuck to the hardtop. The OYO warmup 4×4’s to the beat of classic rock felt definitely got the blood and spirits moving. Good mumble chatter today and a solid effort on all the exercises. Quads and shoulders definitely got a decent whooping. SYITG, YHC, DTH