Sweating to the 90s @ Bells & Whistles…

Sweating to the 90s @ Bells & Whistles…

QIC: Zuckerberg

Date: 08/25/2021

PAX: BALCO, Winklevoss, Bluto, Organ Grinder, Lace, Woodpecker, Tigger (WB), Airbag, Lemming, Sweet Tea, Manscape (WD), Closer, Atrophy, Cobra, BAM, Starfish, Zuckerberg (QIC)

Twas a lovely morning at Bells & Whistles.  17 pax chose to come – in hopes of somehow making themselves a better man.  Most did.  But then there was @BAM.  I digress.

The beatdown was mostly a repeat of a previous beatdown.  But you know what they say, “If it ain’t broke, don’t fix it.”  Or, “if you don’t start to plan your Q until after 9pm the night before – just recycle.”  Whichever they say… we did what we did, and had a grand time doing it.

It went something kinda, sorta like this…

Warm-o-Rama (all in cadence x 10 or 15 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  (hold it…)
• 6 Inches (HOLD IT!)…
• Burpees (x5 OYO)

Dynamic Warm-Up 

• Mosey to street
• High Knees (down); Butt-Kickers (back)
• Apollo Creed (down and back)
• Back pedal (uphill); Mosey (back) – x3

TABATA (24 secs on, 10 secs off… 4 rounds of each set/pair) [Queue Music]

1. Skull Crushers
2. Star Jumps (or Squat Jumps)

1. Overhead Press (L & R or Both)
2. Mountain Climbers

1. Deadlifts (one or two leg)
2. Burpees

Recover:  Fast Mosey Around Parking/Lot – Entrance/Island

1. Curls (R, L, Both)
2. Plank Jacks

1. Rows (Bent-Over and/or Upright)
2. Mike Tysons

1. Goblet Squat (only x3)
2. Merkins (only x3)

1. KB Swings
2. Snatch (R & L)

1. Teacups (Gut-Busters) (R & L)

Done!  Fin!  BOOM!!!

COT: 

• Prayers for @Starfish’s mom and fam… @Boomerang’s sister and fam… educators and students… other unspoken…

NMM:

• YHC was on time – always a good start!
• Despite not trying to sweat… I think the pax got a good sweat in… I know I did!
• The late-night preblast suggested some 90s music.  Not sure if the pax expected 90s hip-hop.  Or maybe they did.  I, admittedly, arranged the playlist so some of the more ‘offensive/inappropriate” songs were late in the list.  I think we stayed relatively clean.  Kinda wish @Burlap was there for his approval.
• Per the usual, @BAM was saying things, but YHC couldn’t hear on account of the speaker.  I’m sure they were all very kind words.
• Thanks for the keys, @Atrophy (and thanks for the reminder on Monday… or may have been bad news)
• Always an honor to lead and be out there with such an awesome group of guys!

ANNOUNCEMENTS:

• Shmedfest and The Shmed – THIS WEEKEND – See Slack for activities, etc.
• 9/11 Stair-Climb… 6am… on SATURDAY, 9/11 – great start to a weekend!