Radio Edit Tunes and Muscle Burnout at Bells and Whistles

Radio Edit Tunes and Muscle Burnout at Bells and Whistles

QIC: Bluto

Date: 3/20/19

PAX: Cobra, TSA, TPS, Blue Light Special, Starfish, Jalopy, Zuckerberg, BAM, Lemming, Schneider, The Singing Cowboy, Poncho, Interference, Bluto

14 PAX emerged from the gloom to exercise in the gloom in Southern Virginia, AKA The North, AKA Pfafftown.  There was lots of iron being sharpened and, as usual, YHC enjoyed greatly leading this bunch of knuckleheads.

The playlist consisted of Radio Edit rap and hip hop (think Jay Z, Vanilla Ice and Public Enemy with lots of awkward pauses).  A number of PAX enjoyed the music.  A few did not.

Warm-o-Rama – We did the usual stuff, starting with SSH.

The Thang – YHC and my 2.2, Helen, crafted a cardboard weinke.  I jotted down the nuts and bolts.  She supplied the colorful artwork.  I think that both were effective.

We did 5 each of arm, leg and abdominal exercises:

Arms – Overhead press, right shoulder press, left shoulder press, skull crushers and upright rows.

Legs – Goblet squats, squat thrusts, arms out squats, right leg squats, left leg squats.

Abs – Low flutters, WWII situps, American hammers, LBCs and Rosalitas.

All exercises were in cadence in “stacked-up” style.  For example, we did overhead press, then ran to an object and back (when the PAX in the lead reached the object, all turned and ran back – this allowed PAX to run as much or little as they desired).  Next, we did overhead press, then right shoulder press, then ran.  Then overhead press, right shoulder press, left shoulder press, then ran.  And so on for arms, legs and abs.  All exercises were done.

Done!

MC:  The PAX were wary of nearly 15 minutes each straight of arm, then leg, then ab work, but performed admirably.

Starfish said something about making “the bad man stop”.

BAM has big bells.

Poncho lapped the other PAX.

Something is hurting on IF again.

Jalopy getting it done.

TSA next to TPS is confusing.

Does anyone remember the guy, “Jason”, who used to carpool with Poncho and IF to BnW?

Announcements:  Marble Arch Marathons tomorrow – entry fee is $1.62; no white t shirt required.  No one has EVER finished.

Goofy on Q at The Distillery tomorrow.  TPS on Q next week at BnW.

Prayer Requests:  Continued prayers for BAM’s friend who is being treated for leukemia.

Prayers for YHC and work.

Always a great pleasure.  Thanks, The Singing Cowboy!

Until next time.

Bluto