Cover Bands, Cones, Hammer Curls, and Dirty Handshakes
AO: Norseman
When: 2024-04-11
QIC: Knight Rider
PAX (11): Cam's, Chapter 11, DeLorean, DirtyMO, Fresh Prince, Ha-ha, Matlock, Nacho Libre, Password 123, Tumbleweed
Preamble:
As per usual YHC arrived early at the AO so set up cones, lighting, tunes, timers, a score sheet, and a few heavy objects. The forecast called for rain, thunderstorms, and high winds so a 0.0 BD in the lower Pavilion was planned. Yet, not a drop of rain was in the sky anywhere near the BD in the AM. The forecast likely scared off many PAX, but a good group of 11 showed despite the doom and gloom. There were also at 2-3 pre-runners, 2 of which ran to/from the AO pre/post -BD. Strong work gentlemen. 0530 was called with a quick intro, a renewed disclaimer, and we were off. YHC pulled the fake mosey and then directed the PAX a short distance to the lower Pavilion below the flag location.Warm-O-Rama:
The PAX were led in cadence through: SSHs - 15 Weed Picker - 10 Hillbillies - 15 Merkins - 10 Arm Circles - OYOThe Thang:
For the first time YHC decided to include some trivia in the BD. YHC would be testing the PAX's skill at naming the original and current artist in series of 8 cover songs. For each correct answer the group would receive 1 POINT. For each wrong answer the group would receive 2 POINTS. A non-guess would get the PAX 5 POINTS. Points were available for naming the OG song artist and the current song artist. The goal was to get as few points a possible. At the end of the BD the PAX would learn the reward for their points. ----------------------------- In addition the the trivia, 16 different exercises were set up. The PAX would divide up and rotate through the stations. Each exercise would be performed twice for 32 total exercises. This was to proceed in a a Tabata like fashion with 40 secs of work and 20 secs of rest. ------------------------------ Overall workout flow / instructions, exercise demonstrations, and safety guidance given. Switch stations on the timer beep, not on the song change. The timer was started and the PAX were off. Exercises:|
EXERCISE SET |
AT CONES |
AT BENCH |
|
1 |
MERKINS | STEP UPS |
| 2 | LBCs |
DIPS |
|
3 |
THRUSTERS WITH SANDBAG | INCLINE MERKINS |
|
4 |
DYING COCKROACHES |
DECLINE MERKINS |
|
5 |
WEIGHTED REVERSE LUNGES |
INCLINE PLANK JACKS |
| 6 | HAMMER CURLS (25 LB DUMBELLS) |
BULGARIAN SPLIT SQUATS |
| 7 | BIG BOY SIT-UPS |
SEATED OVERHEAD PRESS (W/ CINDER) |
| 8 | JUMP ROPE |
DIRTY HANDSHAKE |
|
SONG |
OG ARTIST | COVER ARTIST |
| MRS ROBINSON | SIMON & GARFUNKEL | THE LEMONHEADS |
| SMOOTH CRIMINAL | MICHAEL JACKSON | ALIEN ANT FARM |
| LAND OF CONFUSION | GENESIS | THIRD DAY |
| I WILL SURVIVE | GLORIA GAYNOR | CAKE |
| HIGHER GROUND | STEVIE WONDER | RED HOT CHILI PEPPERS |
| THE THUNDER ROLLS | GARTH BROOKS | ALL THAT REMAINS |
| IN THE AIR TONIGHT | PHIL COLLINS | NONPOINT |
| ELEANOR RIGBY | THE BEATLES | OUR LAST NIGHT |