Warm. Humid. Standard July stuff. 7 Pax Strong out West….

Warm-o-Rama
Run DMC – It’s Tricky
– 25 SSH
– 15 Imperial Walkers
– 15 Grass Grabbers
– 15 Hillbillies
– 15 Windmills
– Mosey around path

Thang 1: “Slow and Low” – This was barely an upgrade from the Warmup, but Frac said the music was FIRE!

Beastie Boys – Slow and Low
Beastie Boys – New Style
60 seconds “work”, 15 seconds rest
– Slow Squats
– Slow Big Boys
– Slow Wife Pleasers
– Slow Alt Lunges
– Slow Freddie Mercuries
– Slow Monkey Humpers (yep, this can be a thing….)
– Hold Al Gore

Thang 2: “It Takes Two” (or 3) Dora – Turned up the heart rate a lil…..

Rob Base & DJ E-Z Rock – It Takes Two
Sugar Hill Gang – Rappers Delight

Partner up
One partner runs the path while the other works.
Complete:
– 150 Reverse Crunches
– 200 Squats
– 250 Calf Raises

Thang 3 Whoomp There’s a Merkin – This was…a choice. 50-something merkins and some plankjacks for good luck all rolled up into a neat little 3:43 package.

Tag Team – Whoomp There It Is
– Hold high plank.
– Whhomp there’s a merkin
– Shaka plank jack laka
– Can you dig a plank jack

Thang 4: Bust 11s up the ramp – Prob not enough time to complete, but enough to start…
Young MC – Bust a Move
Run DMC – Walk this Way
Naughty by Nature -OPP

– Bottom: BBSU
– Top: Jump Squats

Cooldown/Mary-go-round – Because beat downs go all the way to 6:15:59…..
Vanilla Ice – Ice Ice Baby
– Box Cutters / Flutter Kicks / American Hammer / Dying Cockroach

Hadn’t been to JPAC in a minute and hadn’t Q’d in a couple minutes. Was good to get the nudge from Boo Boo, and appreciate the guys that showed up.

At Frac’s request, I’ll commit to an All Beastie Boys beatdown in the future and will include the option to skip songs, though I’d expect that to end up being 45 minutes of burpees and Brass Monkey on repeat….

If you haven’t been out west lately, take a ride on MWF morning. for the 620 regulars, it’s much cooler in the morning – come say hi!

And if you haven’t Q’d in a minute or two (or NEVER), sign up and nudge a buddy to sign up. This (NEEDS A Q) guy is doing all the work these days…