Stairs and Songs

DATE: 2021-07-20
AO: General
Q: Traveler
PAX: Sam Adams, Hightower, Maj. Payne, Toolbox, buffet, Booking, Fairweather FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Moseyed around the perimeter of the field, body weight squats, arm circles

THE THANG:

The PAX hit the bleachers for some 9/11 stair climb prep with some “Bobby Ricky’s”. After each aisle of the bleachers, the leader stepped aside for an AMRAP exercise until the 6 passed by. After each entire set of bleachers, PAX took a break by listening to some music.

Set 1:
Bobby Ricky exercise: Air Squats.
Song: Tubthumping by Chumbawumba: SSH throughout the entire song. For every “I get knocked down, but I get up again,” PAX do a burpee.

Set 2:
Bobby Ricky exercise: Derkins.
Song: 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.”

Set 3:
Bobby Ricky exercise: Calf Raises
Song: ‘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.

Set 4:
Bobby Ricky exercise: Lunges
No music, straight to Mary

MARY: Snow angels, flutter kicks, some funky mountain climber variation from Toolbox, WWIs

ANNOUNCEMENTS:
9/11 Stair Climb coming up. Jenner’s raft ruck CSAUP on 7/24 (BYORaft).

COT:
YHC recently went to my sister’s wedding and one thing that emanates from her is the power of positivity. We all know the power of a compliment or words of encouragement. It’s infectious. It makes other wants to be cheerful. Think of one concrete way you can bring joy to someone today.

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