Musical Beatdown

AO: The General
QIC: Traveler
PAX: Jenner, Major Payne, Dr. D, Trolley, Ringworm, Flood Plains, JAG, YNAB, FNG Country Road, FNG Quota

Cool morning, perfect for a music-themed beatdown. YHC curated a beatdown playlist and the PAX completed exercises throughout the duration of each song. All agreed that this was an easy way to ruin these songs for us. Two FNGs from Frederick, MD made the hour drive in the gloom as a Rite of Passage before completing the Run for Holland this weekend in Spruce Pines, NC.

Warmup: Lap around the track. Starting with regular mosey, transitioned to butt kicks, high knees, lunges, and closed by sprinting the straightaway. Finished with arm circles.

The Thang:
Workout consisted of 5 song-related workouts. Mosey as a recovery in between each song. PAX started at the WL field and continued to the Quincy Park playground, basketball court, and tennis courts. Playlist was as follows:

1) Tubthumping by Chumbawumba: SSH throughout the entire song. For every “I get knocked down, but I get up again,” PAX do a burpee. 26 burpees in total and a whole bunch of SSH.

2) Bicycle Race by Queen: Start the song with alternating lunges (gotta warm up the glutes before riding the bike). Transitioned to “Superman” (Lie on stomach, arms and legs extended and off the ground) when Freddy Mercury mentions “Superman” in the song. On the lyrics, “On your mark, get set, go,” the bicycle race begins! PAX perform bicycles until the end of the song. Tough to tell who won the race.

3) Roxeanne by The Police: Hold plank throughout the song. For every “Roxeanne” that is sung…do a Merkin. For every “red light”…do a plank jack. PAX didn’t really like the song before the workout…and reaaaally didn’t like the song afterwards. Flood Plains snagged a cone from WL to rig an ad-hoc amplifier for YHC’s otherwise quiet phone speaker.

4) Flower by Moby: A classic. “Bring Sally Up” and “Bring Sally Down.” Leg raise on the “up” and lower to 6-inches on the “down.”

5) ‘Til I Collapse by Eminem: Merkins to the beat of the song ‘til the PAX collapsed. Unfortunately, all PAX collapsed after the first minute. Switched to sit-ups for the next 90 seconds, then went back to Merkins for the final minute.

Mary: Bonnie’s Torture and a new exercise from Jenner that involved starting in one-legged crab walk position and repeatedly jumping to alternate legs.

Circle of Trust: After celebrating Mother’s Day last weekend, YHC reflected on lessons learned from his own mother, nicknamed “Happy Beth” for her ever-present sunny and positive disposition. We were all made to be joyful and we have so many reasons to do so. PAX were challenged to make Happy Beth proud by bringing smiles and joy to those they encounter this week.