Building a House with Dice in #WeFoCo
QIC: Blue Light Special
Date: 05/29/2019
PAX: Blue Light Special, Schneider, Harden, 60 Minutes, Whirly, Kielbasa, Gucci, Sour Mash
8 PAX joined YHC’s, Blue Light Special, VQ at Hells Bells this morning. No Bells were used or injured during the execution of this workout.
Music playlist inspired by the NC influence on YHC.
The Replacements – Color Me impressed (introduction in college)
Blues Travelers – But Anyway (first heard in Duck)
Johnny Quest – Skinny and Fatty (saw multiple times at Ziggys)
Sex Police – Sex Police (also seen at Ziggys)
Boot Scootin Boogie – Brooks and Dunn (accidental attendance at LJVM concert)
The Grateful Dead – Sugar Magnolia (Greensboro 1989)
Toad the Wet Sprocket – Walk on the Ocean (Wait Chapel 1992)
Gin Blossoms – Found out About You (open act for Toad)
English Beat – Save it for Later (College intro)
James – Sit Down (Mo Salah song for Liverpool) ”Mo Salah, Mo Salah, Mo Salah, running down the wing. Salah la la la la la, the Egyptian King…”
The Connells – Upside Down (Played at fraternity homecoming party, also saw in NYC)
REM – Superman (college party song)
Gerry and the Pacemakers – You’ll Never Walk Alone (Liverpool Anthem to close out)
Started with a Shawn T inspired warmarama:
30 second intervals. Start slow and together, progress each of three rounds. Do what I say, not what I do!
Jog, SSH, Log Jumps, 1-2-3, butt kicks, high knees, vertical jumps
Followed by recovery with stretching:
Abe Vigodas, transition to hip flexor stretches to ham strings, both sides.
Theme was building a house with Dice:
Partners joined together starting on one side of house. Roll three dice on one side:
Complete first exercise X number on dice:
Belt kicks
Mummy kicks
V pushups
Moving pushups
Move through “house” always facing the same direction following continuous pattern. Count up in one direction, count down in opposite direction. Sprint to next station.
Roll two dice:
Complete first exercise X number on dice:
Power jumps
Fonzie kicks
Globe Jumps
Hop Squats
Repeat 2x through lists of exercises.
Mary:
Russian Twists
one leg knee raises, each leg
two leg knee raises
Remove gloves, use as forearm rests
low plank Peter parkers
LBCs
Done
Posted by Sour Mash on behalf of Blue Light Special
