AO: Bad Clown Bootcamp - Friday
Number of Pax: 19
Pax Names: AirWolf, Bernie, Beta Max, Big Mac, Brutus, Callahan, Chilipepper, Condenser, Goob, Lancelot, Mrs. Doubtfire, Ponzi, Posh, Pyro, Sir Wallace, Sixer, SnapShot, Stagecoach, Usher,
Number of FNGS: 0
Pre-blast: Posted on Slack, mostly about the playlist, which would consist of songs with numbers in the titles. The playlist was closed; no requests taken (this time).
5:11: AC/DC: Are You Ready
5:15: Beautiful day – 67 degrees, low humidity. (5) core principles
Warm up: Mosey around traffic circle with nur, high knees, butt kickers, care-ee-yoh-kee and back to the green carpet grass. Michael Phelps, Agitators, SSH, strawberry perkins and merkins.
The Thang: Repeat of YHC’s 16-NOV-2022 “Abs with Abba”: Ab focused tabata beatdown. Pax were instructed to plank while instructions were given. 5 sets of 6 exercises @ 50 seconds on / 10 seconds off. After each set of 6 exercises, YHC advised that a brisk paced 2 minute 30 second run would be completed before the next set started. Playlist below. Pax were encouraged to push as much as possible during the 6 exercise sets, as ab work is not necessarily cardiovasculary intense, and that the run would provide a cardio challenge.
Set #1: LBC, Flutter Kicks, Wiper, Heel Touch, Side Windmill, Leg Lifts — run loop
Set #2: Crunchy Frog, Big Boys, Superman (hold), Plank, Merkins, Box Cutter — run loop
Set #3: American Hammers, Gas Pumps, Superman Rock Push, Sun Gods, Imperial Walker, Hello Dolly — run loop
Set #4: WW1, Heels to Heaven, Superman Swimmer, Reverse Flutter kick (from plank position), Plank, Plank — run loop
Set #5: Shoulder Tap, Crunchy Frog, Table (hold), Squats, Merkins, “Binder Clip”
PLAYLIST: Songs with numbers in the title
Alice Cooper: Billion Dollar Babies
Def Leppard: Switch 625
Jay-Z: 99 Problems
Sammy Hagar: I Can’t Drive 55
Lynyrd Skynyrd: Gimme Three Steps
Eddie Money: Two Tickets to Paradise
Scorpions: No One Like You
Thomas Rhett, Riley Green: Half of Me
The Smashing Pumpkins: Zero
SUMMARY: This is a 39:10 duration workout (per “Seconds” app). Warm-up took a few minutes too long, as we were wbout 3 minutes short of being able to complete. Run pac est @ 8:30.
ANNOUNCEMENTS: WildPax, Memorial Day Murph, VMA Kindergarten and 5th grade graduations – both on TUES 23-MAY,
PRAISES / PRAYER REQUESTS: Stagecoach sister Kim, Ripken’s dad, Ponzi MIL, Praises for SweetPepper making varsity dance team, Bing’s workmate Shawna’s continuing recovery.
THE Brutus – OUT!