Parental Advisory – Explicit Lyrics

Parental Advisory – Explicit Lyrics

QIC: Harden

Date: 10/09/2017

PAX: Sour Mash, Spicoli, Starfish, Fingers, Drama Queen, Splash, Spam-a-lot, Harden

When YHC signed up to Q on this holiday Monday, little else was scheduled for the remainder of the week. That didn’t last long as the Bourbon Chase was soon after added to the calendar. Upon first glance, the weather today was supposed to be 100% rain. This coupled with Spam-a-lot and YHC “Tapering” our weekly workouts made for a perfect opportunity for a low run, high rep workout – tabata style. So the plan came together as follows:

Plan: Tabata

Music: Picks from Harden’s formative years (scary, i know)

A non-traditional parental advisory disclaimer was given advising that pax that YHC created the playlist which was much darker than remembered from high school.

Warm-o-rama

• SSH, Whirly’s, Seal Claps, Abe Vogoda’s, Capri lap to shelter

The Thang

Tabata – 20 seconds on, 10 seconds off, 30 sec rest between sets

Set 1

• SSH
• Merkins
• Squats
• American Hammer
• repeato

Set 2

• Star Jumps
• Irkins
• Right Leg Step Up
• Mountain Climbers
• repeato

Set 3

• Running with Scissors
• Derkins
• Left Leg Step Up
• Heels to Heaven
• repeato

Set 4

• Hillbillies
• Curls
• Right Leg Lunge
• Freddie Merc
• repeato

Set 5

• Burpees
• Arm Swirly Things (F)
• Bobby Hurley
• Boxcutters
• repeato

Set 6

• Carolina Dry Docks
• Arm Swirly Things (R)
• Monkey Humpers
• Left Leg Lunge
• repeato

Set 7

• SSH
• Merkins
• Squats
• American Hammer
• Star Jumps
• Irkins
• Right Leg Step UP
• Mountain Climbers
• Running with Scissors
• Derkins
• Left Leg Step up
• Heels to heaven

Set 8 – 5 MOM – Still in Tabata

• Mutton Crunches L/R
• Mutton Crunches R/L
• Dying Cockroach
• Big O
• Rosalita
• Penguin Crunch
• LBC’s

Playlist:

1. Impossible – Wu-tang Clan
2. What’s Beef? – The Notorious B.I.G.
3. Lit Up – Buckcherry
4. Santa Monica – Everclear
5. Too Much – The Dave Matthews Band
6. About Mr. Brown – O.A.R.
7. Come out and Play (keep ’em separated) – The Offspring
8. Black Rock – O.A.R.
9. 2 of Amerikaz Most Wanted – 2Pac (scheduled but didn’t get to it)

NMM

What was supposed to be a smooth technological experience was far from that. I guess it wouldn’t be an F3 workout if the tech guy didn’t fail! Thanks to the pax for their patience!

Not much chatter this morning, if something worthy was mentioned please feel free to add in the comments.

Yes, this really is what we listened to in RVA.

Announcements/Prayer Requests

• Spicoli was at a Funeral in Asheville this past weekend – appreciative of the community, including F3, that was their to support the family through this difficult time.
• The Bourbon Chase team in Kentucky this weekend.
• Expansion – Starfish working out with F3 Chicago this weekend. St. Louis and Austin launching on the 28th. D.C., Phoenix, and maybe Omaha launching in the spring.

DQ took us out!

Thanks for allowing me to lead Spam-a-lot!

Harden