ChatGPT to the rescue again. Give it just a hint (“Tribute for Ace Freely”) and I get a good playlist and workout, including some new tidbits to test. Welcome back to the NOLA area Coxswain! Thanks, Squints, for bringing Smalls along – way to motivate your 2.0!
Warm Up at the Peristyle with some slow count stretches.
Thing 1: Mosey to the Great Lawn for partner BLIMPS. PAX1: Run clockwise. PAX2: Run counter-clockwise. When you meet, do the next exercise in sequence. Surprisingly, it only took most PAX 2 or 3 meetings to figure out what they were doing. That’s quick by PAX standards.
Thing 2: Circle up in the middle for a few rounds of Ring of Fire: Plank/Merkins, Tree Hugger/Squats, Dips/Holds.
Thing 3: Rock ‘N’ Roll
Grab a Rock.
https://open.spotify.com/playlist/4wXplNtbfaOLpT8D2bc0Du?si=84079870700a47fc
Each song has a different exercise:
New York Groove: 10 Overhead Press, 10 Curl, Repeat
Detroit Rock City: 10 BBSU, 15 Flutter (holding rock), Repeat
Shout It Out Loud: 2:50 Plank, 1 Merkin for each “Shout It” (35 total)
Shock Me: 10 Squat, 10 Row, Repeat
I Was Made For Loving You: Rifle Carry to near tree and back, Sprint to far tree and back. Repeat.
Rock and Roll All Night: The Grand Finale! 5 Thrusters, 5 Burpees
Mosey back to the sweet sounds of Peter Criss and Beth. And fittingly, finish with a minute of Wife Pleasers.
