AO: Horizon
QIC: Mayberry
The PAX: 3Mile, Mayberry, Sunshine, Einstein, Magoo, Attaché, Disco, Bone, Graffiti.
WarmUp: SSHs, IBACs, CPs, WMHs, DDs, CKs
The Thang: The PAX teamed up to perform a series of Dora-esque exercises to eight classic songs from over the years while their partners made their way to the end of the field and back by either running, running backwards, doing karaoke, or skip jumping. Here’s the playlist:
Chumbawumba, “Tubthumping”: burpies
The Proclaimers, “500 Miles”: lunges
Outkast (Big Boi feat. Sleepy Brown), “The Way You Move”: big boi situps
Salt n’ Peppa, “Push It”: merkins of all types
The Monkees, “Hey Hey We’re the Monkees”: monkey humpers
DNCE, “Cake by the Ocean”: coupon curls
House of Pain, “Jump Around”: jump squats
Panic! At the Disco, “High Hopes”: coupon presses
Mary by Mayberry: We started out with a “Song of Fire,” wherein the PAX held the plank position and did shoulder taps throughout “Song 2” by Blur, pausing to leap into the air with every “Woo-Hoo!”; LBCs and flutter kicks to take us home.
COT: The songs we exercised to today were all essentially “One-Hit Wonders,” or songs that wormed their way into our ears for a month or two only to disappear into obscurity as we moved on to other things. Don’t let F3 be a One-Hit Wonder in your life, just a passing fad or phase you try out for a spell. Make goals and stick with them; make F3 a permanent part of your weekly routine.
Brandon D. Almond
Counsel
troutman pepper
Direct: 202.274.2864 | Mobile: 540.460.8324 | Internal: 12-2864
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