Q: Dick Clark
PAX: Fred Kelly (Grassy Knoll), Herve Francois, Hitchcock (Randy Sherman), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Ritesh Mitra (Munchies), Subramanian Triprayar (F1), Sunny The Machine Sehgal, Vijay Aluwalia (Four Seasons), W. Jason Griffith F3 Risky Business, Yogi Naik, Master Chef, Nimitz
FNGs: 2 Master Chef, Nimitz
COUNT: 15
WARMUP: DC stretches, arm circles, IWs.
THE THANG: “Bounceback Run” to the playground, for Thang one:
1) Cindy Crawford: AMRAP for 10 minutes:
-5 pullups
-10 merkins
-15 squats
-20 LBCs
-25 calf raises
2) bounce back run to the baseball diamond, for Vicious Circle: pax bear crawl around the bases in a line, last man mosey to pitchers mound for 5 merkins, then go to front of line and bearcrawl again. At 2nd base, switch to lunge walk. For the second round, do big boi sit ups on the pitchers mound.
3) bounce back run to the upper lacrosse field, for musical interlude: Play Tubthumping by Chumbawamba, and do SSH OYO. Do a burpee at each “I get knocked down”. Then play Bodies by drowning Pool, and plank. When you hear Bodies Hit the Floor, do a donkey kick, and merkins when they count 1, 2, , 3, 4.
4) Bounceback Run to baseball field, for Shoulder Blaster: 20 reps each of:
Arm circles
Circle arms
Overhead claps
Chinooks
Michael Phelps
MARY: Mary-go-round for five core exercises.
ANNOUNCEMENTS: Pennington Day today, and movie night tomorrow at Styx’s house!
COT: Support any of the great community organizations we have, like attitudes in reverse, by @steam
