I love the opportunity to Q at Quagmire. Starting off the week, you need to make sure you wake everyone up with a good shake of the weinke. I wanted this one to be different, and boy was it. It looked REALLY good on paper…..
Met up at COT. No FNGs. Disclaimer was made and off we went.
Short short mosey around the parking lot in front of Best Buy/Marshalls to get the heart rate up and muscles warmed up. Then it was right into the main event.
I am an 80s kid. I graduated high school in 1988. I feel to this day that the 80s had the BEST music ever. I was a music junkie – I loved metal, rap, country, R&P, hip-hop, and so on, and went to several concerts of those musical genres. Probably why I am tone deaf. In 1986 a cutting edge cassette came out that I loved, and still do. I thought I would incorporate it into the workout.
License to Ill (by the Beastie Boys)
Form a circle with the PAX about 20-25yds diameter. Then we got right into it. The idea was a tabata style workout. You pick an exercise and do it AMRAP for the prescribed time. In this case, we would be doing an exercise AMRAP for the duration of the song played. No rest between exercises other than the transition between two songs (a few seconds). PAX would get rewarded with breaks if they answered trivia correctly. So here it is
Number / Song Title / Duration / Exercise (Note if Applicable):
- Ryhmin & Stealin / 4:08 / Warmup = WM / SSH / Arm Circles
- The New Style / 4:36 / Merkins
- She’s Crafty / 3:35 / Lunges w Jump Lunges
- Posse In Effect / 2:27 / Hello Dolly w Reverse Crunch / BBS (1)
- Slow Ride / 2:56 / Bear Crawl circle w CDD every 5 strides
- Girls / 3:14 / LSS w Bomb Jack or Jump Squat
- Fight For Your Right / 3:28 / Peter Parker to Parker Peter
- No Sleep Till Brooklyn / 4:07 / Bent Knee Alt Leg Lower (2)
- Paul Revere / 3:41 / Bear Crawl circle w CDD every 5 strides >> PAX earned 1 min rest here
- Hold It Now, Hit It / 3:26 / IW-HW combo
- Brass Monkey / 2:37 / Monkey Humpers (expect anything else w this song??)
- Slow and Low / 3:38 / Elbow Plank w Knee Touches to Ground
- Time to Get Ill / 3:37 / Merkins
NOTES:
(1) Reverse crunch / BBS = Start big boy situp position but instead of lifting upper body and lower back up and off the ground, you bring feet off the ground, knees almost to chest (goal is knees 90deg bend at least), then return feet to ground for 1 rep
(2) Bent knee alt leg lower = Start on 6, both legs off the ground, knees at 90deg bend with lower leg/calf parallel to ground, then extend one leg outwards to where it is min 6″ off the ground while holding the other leg up at start position. Return extended leg back to start, then repeat with other leg. That is one rep. Harder version is starting w both legs 6″ off the ground.
I brought an OLD boom box and the original CD I bought back in the day and we cranked it out (not too loud). It was a real burner, and it was definitely different. Brought back some fond memories listening to that CD…..complete with a few skips here and there for old times sake.
There was no time for talking. Just doing the work while jamming to some old school hip.-hop/rap. All the PAX did great cranking out the reps, with very little rest, and although there was not much mublechatter it was still a good time. Next time I’ll incorporate some hair band metal/hard rock.
Back to the COT for Announcements, P&P….a little late.
Thanks for the opportunity to lead.
-NASA