When: 11/10/2020


Number of Pax: 7

Pax Names: Blade Runner, Capt Ron, Chilipepper, Lancelot, Mr. Clean, Olympus, Sir Wallace,

Number of FNGS: 0

FNG Names:

QIC: Capt Ron

The BackBlast:

A beautiful morning for my return where 7 brave unsuspecting PAX joined me for an easy jaunt down the musical memory lane. With what started out as a nice cool breeze, ceased at the conclusion of the 5 core principles. We soon moved to the warm up, followed by a short little mosey.

The Thang: Bluetooth speaker energized! A white board listed out various exercises accompanied by the “triggered” exercise.

As the song played, all pax would continue to do the first exercise but when the trigger word was mentioned, we did one rep of the triggered movement. Followed by a short mosey between songs.

Here’s how it shook out.

Song Name (Trigger word) How many times triggered.
Duration exercise:: Triggered exercise

Flower (Sally Up/Sally Down) 30 Times
•Plank Jack:: Reverse Burpee

—Short loop—

Thunderstruck (Thunder) 33 Times
•SSH:: Jumping Lunge

—Short loop—

Roxanne (Roxanne) 26 Times
•Mt Climbers:: Spider-Man Merkin

—Short loop—

It’s Tricky (Tricky) 44 Times
•SSH:: Salsa Dip

—Short loop—

**Skipped this one**
Van Halen’s Jump (Jump) 23 Times
•1 armed alternating SSH::Tuck Jump

—Short loop—

Sexy and I know it (Body) 18 Times
•Dead bugs:: V-up

—Short loop—

Blue (Blue) 29 times
•Planking Shoulder Taps:: Merkin

—Short loop—

Love Shack (Love) 43 Times
•Flutter Kicks:: Big Boy

—Short loop—

(Made it about half way through before time was called)
Tub thumping (Down) 54 Times
•Curb Tappers:: Burpee

Prayers for our country, Mr. Clean’s family, Chili Peppers Ministry group in Cuba, peace and harmony in our lives.

Leave a Comment