Date: January 28, 2023
AO: The Rising (Community Park, West Windsor)
Conditions: 34 degrees, mostly cloudy
19 PAX: Grassy Knoll, Risky Business, Thunder, Brisket, Cruiser, Milky Way, Lafayette, Octave, Dick Clark, Hitchcock, Morpheus, Towpath, ScarU, RedCoat, Knight2F3, Gambit (FNG), Attila (FNG), JackSparrow (FNG), and Black Hole (Q)
Disclaimer: Not a professional. Don’t know your injuries. Modify as necessary. Suggestions only. Don’t sue anyone. Aye!
Today’s beatdown is inspired by Lunar New Year on Jan 22 and the 60-yr cycle of the Chinese calendar (12 animals in combination with 5 different elements).
Warm-a-rama Carry the coupons to the soccer field.
THANG: 12 exercises inspired by each animal of the Chinese zodiac with 5 variations for each element for a total of 60 unique exercises. 21 reps each because it’s year 4721 of the Chinese calendar.
| Metal | Water | Wood | Fire | Earth | |
| Mouse 🐀 | SSH | Smurf Jack | half SSH | Bob Hurley | Star Jump |
| Ox 🐂 | LBC | Big Boi | X-factor | Heavy Ham | Crunchy Frog |
| Tiger 🐅 | Merkin | Chuck Norris | T-merk | Irkin | Derkin |
| Rabbit 🐇 | Murder | Murder | Murder | Murder | Murder |
| Dragon 🐉 | Blockie | Burpee | Fly Squirrel | Kraken | Body Builder |
| Snake 🐍 | Bear Crawl | BooBoo Bear | Side Bear | Crawl Bear | Wine Mixer |
| Horse 🐎 | Mosey | Side Shuffle | Rev Mosey | Carioca | High Knee |
| Goat 🐐 | Crab Walk Carry | Crab Walk | Dance Crab | Side Crab | Donkey Kick |
| Monkey 🐒 | Humper | Gorilla Hump | Crab Hump | Squat | Sumo Squat |
| Rooster 🐓 | Chicken Wing | Arm Circle | Chinook | BigCircle | FwdArm Circle |
| Dog 🐕 | Dry Dock | Chest Press | 3 Legged Dog | Bird Dog | Rev Dog Paddle |
| Pig 🐖 | Lounge Act | Wall Sit | Balls 2 Wall | Twinkle Toe | Al Gore |
Notes: 1) Mouse was the 1st animal to win the Jade Emperor’s race, by catching a ride on the Ox and jumping to the finish line. Exercises for the mouse is inspired by this jump. 2) This being the year of the Rabbit, the most appropriate exercise was the Murder Bunny. In honor of this year, there are no variations, every element is Murderous! 3) The Dragon, my sign, is the strongest animal in my opinion, so all exercises are based off of the Burpee! 4) The Goat is kind of a crabby animal. Other than the Donkey.
We only went through the bolded exercises above (28 of 60). For most pax, WallSit was replaced with AlGore.
Left to Right: Grassy Knoll, Risky Business, Thunder, Brisket, Cruiser, Milky Way, Knight2F3, Lafayette, Octave, Dick Clark, Hitchcock, Morpheus, JackSparrow (FNG), Attila (FNG), Towpath, ScarU, RedCoat, Gambit (FNG), and Black Hole (Q).
Count-o-rama. Name-o-rama.
COT.
Coffeteria at Grover’s Mill Coffee Co.
Honored to lead.
YHC, Black Hole