Thuggish Ruggish Pax at Bells & Whistles
QIC: Zuckerberg
Date: 03/09/2022
PAX: Bluto; Interference; Air-Bag; Special (WB); THE Singing Cowboy (WD); Lemming; Zuck (QIC)
Not gonna lie… if it wasn’t for a well-timed reminder from @Atrophy… this #BnW may have been Q-less, as YHC forgot to put it on his calendar. Thankful for @Atrophy’s leadership and reminder!
That said, as soon as I got the reminder, I checked the forecast… CRAP! No #fartsacking option on a morning with a forecast of 99% downpour?! C’mon!!!
The week was crazy, so I most definitely recycled a previous Q-plan. But, that’s what the vets do, right?
I woke up to my alarm, but one sound was ‘missing’… the sound of pouring rain! It, at the very least, didn’t SOUND like there was a monsoon outside! Yay! Sure enough… the ground was wet, but no real precip coming down… good stuff.
Upon arrival to the AO, YHC noticed that pax either (A) just didn’t want a @Zuckfest, or (B) were scared of melting in the forecasted rain. Both are sh!tty excuses. And I know sh!tty excuses well, because I likely would’ve been in Group B if I wasn’t the Q – then I would’ve felt sh!tty the rest of the day. I digress. Nonetheless, the numbers weren’t large, but the QUALITY of pax was through the friggin’ roof!!!
Additionally, I had ZERO clue what music I was going to play. @Bluto mentioned some of the “Zuck usuals“, and although tempted, I knew I wanted something else. Scrolling thru various playists, I noted one of the greatest groups of all time. This was a group who, in my opinion, was completely snubbed from this year’s NBA All-Star game musical festivities. A group that is clearly the best thing to ever come out of Cleveland. Also a group that I thought @TheSingingCowboy would appreciate – BONE – THUGS-N-HARMONY!!! (Later realized many original Bone members may be in jail or dead – so chalked that up to the reason they were not headliners for any of the NBA All-Star weekend music events)
Once that was determined, we 7 thuggish ruggish pax got after it.
It went something kinda, sorta like this…
THAT THANG…
Warm-o-Rama (all in cadence x 10-20 unless otherwise designated as OYO; littler recovery in between each)
- SSH
- Merkins
- Imperial Walkers
- Peter Parkers
- Whirlies w/ Clap
- Parker Peters (hold it…)
- Merkins (hold it…)
- Mtn Climbers (hold it…)
- Wide Merkins (hold it…)
- Plank Jacks (hold it…)
- Mtn Climbers
- Burpees (x5 OYO)
Dynamic Warm-Up
- High Knees (down); Butt-Kickers (back)
- Apollo Creed (down and back)
- Scoops (down); Back pedal (back);
- Toy Soldiers (down); Broad Jump Burpees (back)
- Lunge (down); Mosey? (back)
TABATA (24 secs on, 10 secs off… 4 rounds of each set/pair) [Queue Music]
- Skull Crushers
- Star Jumps (or Squat Jumps)
- Overhead Press (L & R or Both)
- Mountain Climbers
- Deadlifts (one or two leg)
- Burpees
Recover: Fast Mosey Around Parking/Lot – Entrance/Island
- Curls (R, L, Both)
- Plank Jacks
- Rows (Bent-Over and/or Upright)
- Mike Tysons
- Goblet Squat
- Merkins
- KB Swings (x2)
- Snatch (R & L)
- Teacups (Gut-Busters) (R & L x2)
Done! Fin! BOOM!!!
COT:
- Prayers for Ukraine and those in the midst of everything there; prayers for our pax with expecting M’s; prayers for aging parents; praise given to a successful procedure for @YHC’s sister
NMM:
- Not gonna lie… still shocked that we didn’t get rained on.
- Pretty sure THE Singing Cowboy got in his truck after the workout and searched ‘Bone Thugs’ in his preferred music app and downloaded all their songs.
- Bone used to get me pumped up in Middle and High School.
- Intro’d my 2.0 to Bone recently (radio/clean versions) when he was talking to me about how he can’t understand some fast rappers. “Son, hold my beer… and check out this crazy sh!t!!!“
- Bone was about polar opposite from the ‘Paul McCartney’ I’ve heard at my previous two workouts w/ music.
- Really wanted to do some bear-crawls during ‘Dynamic Warmup’ but in recent convo w/ @Airbag – he hates them, and I was feeling nice.
- @BAM wasn’t there, so I couldn’t hear him, but I’m sure he was mumblechattering somewhere.
- Thanks for the keys, @Atrophy (and thanks for the reminder!)
- Always an honor to lead and be out there with such an awesome group of guys!
ANNOUNCEMENTS:
- None to note
