10/01/2020 - the-og - “Boxanne”
AO: The OG
When: 10/01/2020
PAX:
Number of Pax: 8
Pax Names:
Swedish Ham, Rapid Fire, Jerky, Wall Ball, QT, Ryno, Drafty Kilt, Gadget
Number of FNGS: 0
FNG Names: None
QIC: Swedish Ham
Introduction
It started slow, got into a rhythm, changed it up at the bridge, and peaked in intensity. I believe you music nerds call that a crescendo
Warm-O-Rama
0.0
SSH
weEd pickers
Windmills
Sobriety sun gods plus pretzels
Squats
Michael Phelps
The Thang
This workout is based off the idea of Moby Flower and “being Sally up” routine. I thought it would be fun to find some other songs and do the same thing where the key word equals an exercise
So my Spotify playlist included the following:
Free Fallin’ by Tom Petty.
Every time he says “free” drop and do a burpee. We quickly realized the beginning of the song is way too slow to make this hard so Rapid Fire suggested holding Al Gore between burpees.
Slow Ride by Foghat
Every time you hear “slow” drop and do a burpee. I didn’t choose these songs to be back to back but that was the way it shuffled for us today. Another slow intro so my unofficial vice Q, Rapid, assumes plank during the waiting period between burpees and we all liked that idea enough to join him. A little awkward though as we found out it’s confusing to stop a burpee half way through.
Roxanne by the Police
Every time you hear Roxanne do a box jump. We only had picnic table benches so this again was pretty easy. YHC instructed the PAX to do 5 box jumps every time you hear Roxanne and if they start to stack too close just start your count over when the next Roxanne hits as they got very numerous and close together towards the end.
Flower by Moby
Classic bring Sally up with Squats. Always hard. No exception this time.
Sledge Hammer by Peter Gabriel
Hold feet 6” off the ground and do a sit up every time you here “sledge”. Pretty hard to maintain the position and the sit-ups were sparse. Gonna nix this one from the playlist
Under Pressure by Queen/Bowie
Hold plank and do a Merkin every time you hear “under pressure”. Spoiler alert they only say it 5 times in the whole song. May have to rethink that one. Although the 4 min plank was pretty intense
I Ran by Flock of Seagulls
Yep you guessed it. We ran. We ran so far away.
When this song ended we headed back to “flag” aka the place I should have put the flag but didn’t for circle of Mary
Manatee
LBCs
Crab Cakes
Dying Cockroach
American hammer
Pickle pounders
Circle of Trust
Count a Rama
Name o Rama
First time PAX Ryno was in the COT and it’s his birthday.
I was leading this morning with the intention of doing a lego themed workout with my son Anders (Brick Head). He helped me design the workout and I want to lead it together with him, and since he didn’t feel like coming this morning I pulled a last minute audible with the rock song workout.
My thought for the day was about fathers and how we love our children so much, but sometimes as dads we “fall asleep at the wheel” and how this can lead to tragic consequences. It takes a strong man to lead and be intentional and not passively drift through life. YHC encouraged each of us to think about guys in our life that may be asleep at the wheel and have the courage to grab them by the collar and shake them awake.
Naked Man Moleskin
Yes part of me is super bummed that I didn’t get to do Emmitt’s morning routine and super punches and more LEGO themed fun with my son. But this workout was pretty fun, pretty relAxed, and actually very difficult and intense at times. I look forward to refining it a little and bringing it to the big dance on a Friday