Return of the Funk, Part 2
QIC: Madoff
Date: 8/19/2023
PAX: Adobe, Rudolph Zima Subfloor Crash Rubber Ducky Drip Sea-Man Ziggy Stardust Bullwinkle Cruiser Swifty(FNG) Influencer(FNG)
- YHC led 14 strong for an hour of Fun(k) – partner up and switch exercises after each song strategically ends.
- Warmorama – “Early in the morning” mosey to the back of the church where we did SSH, Abe, Whirley w/ clap, Hillbillies and Imp. Walkers to start.
- Next, “Papa was a rollin’ Stone” and 3 groups of PAX lined single file, flipped a tire, down for burpees, next person flips and repeat. Continue until their turn in rotation again. 3 passes down and back were performed.
- Returned to start with “Kung Fu Fighting” – series of creative Daniel Son (crane kicks) and punches for extra credit while partner ran to edge of gravel and back
- Next, “Brick House” while performing block curl + overhead raise (partner running down and back)
- A fan favorite (Zima hate was well appreciated as complement): “Rapper’s Delight” I said-a hip, hop, the hippie, the hippie To the hip hip hop-a you don’t stop the rock
- Naturally performing Murder Bunnies from one end of back parking lot to the other made perfect sense to YHC!
- We then took an interlude and ran an Indian Run around the entire building while listening to “Apache” .. Jump On It!
- Upon return to the back, YHC felt it was time to “Drop A Bomb” on these fine PAX. Dive bombers while partner ran down/back
- Next, if we weren’t fly enough, it was time to get Super-Fly, block press from flat back while moving straight arms side to side (best modification of a two handed chest fly), partner ran down/back
- YHC was starting to think the PAX wanted to revolt, but instead suggested Let’s Stay Together, which seemed to calm the atmosphere. Rev Al Greene inspired holding Al Gore while partner did 5 pullups and returned.
- As time was nearing its end we all Got Down on It with some Blockees / partner run
- No Funky workout would be complete without a little Rick James, so the Super Freaks in all of us worked out some Alabama Prom dates before moving into Mary.
- James Brown took us out with what we were all thinking, “I feel good,” as the PAX should have been after this morning.
- A near perfect 1:00:00 worth of continuous hits from yesteryear.
- Welcome 2 new FNGs – Swifty and Influencer!
- TClaps
to Swifty for doubling down without his @Transcript showing up.
- A pleasure to lead you all. Until next time…
