Date: 2023-10-25
AO: potomac-rising
Q: Baguette
PAX: FIFA, Promoter
FNGs: None
COUNT: 3
WARMUP:
Chumbaburpee
To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, "I get knocked down, but i get up again" you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees.
THE THANG:
Bodies Hit the Floor
This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says "Let The Bodies Hit The Floor" do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.
Gut Busters
Everyone starts in and holds a plank during the Ghostbusters song. Every time they say "Ghost Busters" you complete a burpee. In the "I ain't afraid of no ghosts" sections do plank jacks in rhythm.
Thunderstruck
Q plays "Thunderstruck" by ACDC while PAX run in place. PAX complete 1 burpee for every "thunder!" that is heard in the song.
Get Low
Performed to the song Get Low by DJ Snake, hold the people's chair while the song says Get Low over and over again. When the Beat Drops do squats up and down in Cadence with the beat. The song will repeat and you can either repeat this or you can drop to a low plank. Hold the low point of a merkin while the song says Get Low for what seems like a ridiculously Long Time. When the Beat Drops do merkins, if you can.
MARY:
Proud Mary
Performed to "Proud Mary" by Creedence Clearwater Revival. Perform Big Boy Situps until "Rolling", switch to Gas Pumps for each "Rolling", then to Flutter kick after "Rolling", then back to Gas Pumps during "Rolling", then back to Big Boy Situps. Repeat til song ends.
ANNOUNCEMENTS:
COT:
Eat less red meat and get that heart pumping daily!
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