Making Agnetha, Bjorn, Benny and Anni-Frid Proud

Making Agnetha, Bjorn, Benny and Anni-Frid Proud

QIC: Starfish

Date: 5/8/2024

PAX: Dr. Toot (WD), Superfly, Lincoln (WB) , Schlitz, Starfish (QIC)

YHC hopped in the car after yesterday’s #Parliament hosted by @Draftee to the glorious voices of Agnetha Faltskog, Bjorn Ulvaeus, Benny Andersson and Anni-Frid Lyngstad (aka ABBA) on Sirius XM’s 70s on 7 channel.  And that’s all it took to develop a plan and a soundtrack for this morning’s edition of Dash-Pax’s oldest and first weekday workout, #Conspiracy. It went roughly like this:

Warm-O-Rama

• SSH x20 IC
• IW x15 IC
• Copperhead Squats x10 IC
• Copperhead Merkins x10 IC
• Hillbillies x15 IC
• Mountain Climbers x20 IC
• Arm Swirly Things, forward x12 IC, hold it
• Arm Swirly Things, reverse x12 IC, hold it
• Overhead Claps x12 IC, hold it
• Seal Claps x12 IC, hold it
• Moroccan Night Clubs x12 IC

Mosey to tennis shelter next to the track.

The Thang:  ABBA

• Alternating Lunges x12 IC
• Burpees x10 OYO, run counterclockwise on the track to the end of the tennis courts and back
• Burpees x10 OYO
• Alternating Lunges x12 IC
• American Hammer x15 IC
• Barishnikovs, Right x10 OYO, run clockwise on the track to the end of the tennis courts and back
• Barishnikovs, Left x10 OYO
• American Hammer x15 IC
• Alternating Shoulder Taps x15 IC
• Big Boy Situps x10 OYO, run counterclockwise on the track to the end of the tennis courts and back
• Big Boy Situps x10 OYO
• Alternating Shoulder Taps x15 IC
• Alternating Side Lunges x15 IC
• Bench Dips x10 OYO, run clockwise on the track to the end of the tennis courts and back
• Bench Dips x10 OYO
• Alternating Side Lunges x15 IC
• Alabama Prom Dates x15 IC
• Bear Crawl to second tree and back, run counterclockwise on the track to the end of the tennis courts and back
• Bear Crawl to second tree and back
• Alabama Prom Dates x15 IC
• Apollo Ono x10 OYO
• Box Cutters x15 OYO, run clockwise on the track to the end of the tennis courts and back
• Box Cutters x15 OYO
• Apollo Ono x10 OYO

Mosey back to VSF

6 Minutes of Mary

• LBC x15 IC
• Low Dolly x15 IC
• Penguin Crunch x15 IC
• Low Flutter x15 IC
• Mutton Crunch, Right x10 IC
• Mutton Crunch, Left x10 IC

COT/BOM:  YHC took us out

NMM

YHC had been warned that at least 3 #Conspiracy regulars would not be in attendance (@FrankAndBeans, @Greenspan and @Frostbite).  So YHC was fully prepared to do this workout as a #SadClown.  But never fear, @Schlitz and @Lincoln were in the parking lot when YHC got out of the car.  We were then joined by @DrToot and then eventually by @Superfly to complete our own little Supergroup.

@DrToot was beyond excited about the playlist.  He wanted to keep doing Imperial Walkers disco style forever while Dancing Queen was on the speaker.

@Schlitz was beyond excited about the humidity and then even more excited about the Alabama Prom Dates….perfect excercise with ABBA as the soundtrack.  Unfortunately no Chiquititas in sight….

@Lincoln was beyond excited just to be in the presence of a bunch of old dudes listening to tunes from the 70s before he was even born.

@Superfly was less than excited about the bear crawls.  Hey, at least we spared you a whole bunch of merkins this morning while you nurse your bad shoulder.

Correct me if I’m wrong, but don’t think we’ve ever had an ABBA themed workout in our 10+ year history.  Hall and Oates, yes, but not ABBA.

We got in 1.51 miles and 4.1 on the Garmin this morning.  Strong work, boys!!!

Here’s the playlist (all ABBA):

• Waterloo
• Dancing Queen
• Mamma Mia
• Gimme! Gimme! Gimme!
• SOS
• Take A Chance On Me
• Chiquitita
• Money, Money, Money
• Knowing Me, Knowing You
• Super Trouper
• The Winner Takes It All
• Fernando

Thanks for the privilege of leading this morning!

Your friend,

Starfish