Club remixes – F3 style

DATE: 2021-05-03
AO: Patriot
Q: Lazlo
PAX: Bone, Spokes, Lucius, CableGuy, Wedding Singer, Bodett
FNGs: None
It was a soggy but otherwise nice morning until the music started. The PAX seemed to think that the Q’s song selection was comprised of extended dance club remixes. Might have been true, that was hours ago and I don’t recall.

WARMUP: SSH, imperial walkers, hillbillies, Moroccan night clubs, Michael Phelps, cherry pickers, Willie Mays Hayes THE THANG:
Part 1: The PAX started with an EMOM escalator. Complete 3 burpees, 4 (two count) Bonnie Blair’s, and 5 big boy sit ups in one minute. Next minute was 4/5/6 reps, and incrementing up by one rep per minute until you can’t complete the exercises in time. It’s over when there’s no PAX left keeping up. I think it was 9/10/11 that finished us off.
Part 2: musical Dora. The PAX paired up and had one PAX doing a stationary coupon exercise until relieved by their partner, who was moving. Alternate on the same exercise until the song is over. Exercises were: -squat thrusters
-dead lifts
-Atlas shrugged
-calf raises
-2 rounds of burpees to close it out
Moving exercises were a mix of 40 yd out and back, 40 yd forward/backward, 30 yd Carioca, and 15 yd bear crawl MARY: Captain Thor pyramid to 5
ANNOUNCEMENTS: Bonenouncements
COT: this past week I sat in on a discussion of the caste system, which is alive and well not just in India but in the U.S. in the Indian community. What’s so invidious is that for most of us, you can’t see who is affected and you don’t have a way of knowing what people are dealing with. So it’s scary to think that this is happening all around us. The broader message is to remember that there are a lot of invisible challenges people are going through in their lives. Try not to judge, try to find out how people are doing, and when you can, be there for someone.

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