Eight locomotion enthusiasts climbed aboard the musical pain train bound for Whooptown. Their humble conductor, DTH, fired up the music and led the way, as follows:
The THANG:
WARMERAMA:
- PLAY: “Cum on Feel the Noize” by Quiet Riot
- Mosey lap down the gravel hill
- Bernie back up the grass
- Lunge walk part of the lot
- Mosey BTTF and circle up
- Welcome & Disclaimer
- PLAY: “The Middle” by Jimmy Eat World
- Various Warm-up Reps IC
COP #1:
- Mosey out to some soft grass near the bball fields and circle up around the speaker
- PLAY “September” by Earth, Wind & Fire (3:35)
- American Hammers to the beat, with a Scrunchy Frog for every “September,” “Remember,” and “Ba-De-Ya”
COP #2:
- Mosey loop around field to small bball court and circle up around the speaker
- PLAY: “Bring Sally Up” by HIIT BPM (3:25)
- Hold elbow plank for duration of the song, alternating leg lifts with every “Up”
COP #3:
- Mosey over to larger bball court and circle up around the speaker
- PLAY: “Tom Sawyer” by Rush (4:37)
- Nancy Kerrigans for all instrumental parts, and switch to Lunges for the lyrical parts
COP #4:
- Mosey out to the tennis courts and circle up around the speaker
- PLAY: “Come and Get Your Love” by Redbone (3:26)
- Flutters to the beat, then Heels to Heaven with every “Hail” and “Come and get your love”
COP #5:
- Mosey to playground and group-up for a Triple check (two teams of 4) with some other random music playing
- Swing Pumps, Dips, Run a Distance and Back
COP #6:
- Mosey over to large parking lot and circle up around the speaker
- PLAY: “Eye of the Tiger” by Survivor (4:04)
- Line hops to the beat, punches optional
- Lt Dan completed with every “Survive,” “Survivor,” and “Tiger”
COP #7:
- Mosey over to the bottom of the small grass hill
- WWII Inchworms up the hill
- Duckwalk back down
- Fixed-leg ankle hops up hill
- Lunge walk down
- Low crawl (only elbows and toes touching) back up the hill
COP #8:
- Step over to THE WALL
- PLAY: “Come and get your love” by Redbone
- Hoedowns x20 IC
- Heel Slappers x10 IC
- ?maybe one other
COP #9:
- Mosey BTTF but stop in some grass for the final musical beatdown
- PLAY: “Have You Ever Seen The Rain” by Creedence Clearwater Revival (2:41)
- WWII’s to the beat
- Stand up & jump knees to chest for every “I know” or “I wanna Know”
Mosey BTTF for COT:
- Bit of stretching
- Counterama # 8
- Namerama
- Announcerama (see Below)
- BOM Prayer
PRAY FOR:
- Big Rig’s Dad skin cancer surgery Mon
NMS: Solid group of HIM’s to celebrate being ALIVE another day at Rockwood. YHC is very thankful to have brothers like these humoring all the music and pain. Nothing like reps on repeat until a long song ends to fond the burnout point of a muscle group – whew! But when in doubt, watch Purple Rain to know when to do reps during songs – dude is a gifted music man. Have a great weekend fellas. Yours AYE! ~DTH
Announcements (SEE SLACK!)
- OTB RUCK – tomorrow 6am from L Woods house
- Iron Pax at Timberwolf & Lumberyard
- Monthly: Breaking Bread, Bridge
- 9/13 L Woods 2nd F
- 9/20 F3RVA 11yr Anniversary
- 9/26 Night Ruck CSAUP
- 10/3-5 GrowRuck in Cary NC
