AO: Bad Clown Bootcamp - Friday

When: 05/05/2023


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

FNG Names:

QIC: Brutus

The BackBlast:

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

Godsmack: 1000hp

Def Leppard: Switch 625

Jay-Z: 99 Problems

Sammy Hagar: I Can’t Drive 55

Winger: Seventeen

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!

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