01/29/2022 - grove - Cold as F@#%

AO: The Grove

When: 01/29/2022

QIC: Shrinky Dink


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Spartan, Bourbon, Partly Cloudy, Shrinky Dink


Watching the snow fall Friday evening foretold the cold to come Saturday for the beatdown. Somehow we made it through this one without freezing any body parts! We warmed up with a song challenge I created recently using Elvis’ Jailhouse Rock. This is a standing song challenge. During the verses, your feet are stationary while your arms are punching across your body to the beat of the music. When the chorus starts you move your opposite leg and arm together by tapping your heel out in front of you and punching the opposite fist into the air overhead, again to the beat of the music. When the song was over we moved into the Thang

The Thang – In order to keep us moving but not drying out our lungs with hard breathing, I planned 4 rounds of tabata with 3 exercises repeating for 5 minutes. Each exercise had a rep count of 15, sets were completed where it made sense to. Pax cycled through the exercises in that round until the timer went off. We then completed the next song challenge. This was the breakdown of exercises and challenges:

Elvis was our first song challenge before Round 1

Round 1 – Arms: bicep curls, tricep extensions, and goal posts

The next song challenge was Baby Shark. We laughed because none of us could remember the exact moves at the moment, so we did an assortment of In and Outs, flutter kicks, russian twists, etc.

Round 2 – Legs: squats, fure hydrants (sets), Inner thigh lifts (sets)

Song challenge – Bang (this was another one I made up a while ago where during the verses you do hillbillies and whenever He says Bang you do jumping jacks)

Round 3 – Abs: bicycles (sets), leg lifts, side plank crunches (sets)

Song challenge – London Bridge

Round 4 – Cardio: toe taps (sets), mtn climbers (sets), mat taps (sets)

Song challenge – Sally (we did chest press in order to have an arms challenge; every time it says Sally Up, we would lower our arms down so that the holds of Sally down were with the weights in the air)

Brutal weather but we were better together! Thanks for being crazy enough to join me!


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