7 PAX posted on a beautiful Saturday morning at AO Tar Pit. The “Arms Race” got YHC in the mood for a beach muscle workout. This prompted me to steam @banks Q from February of 2020.
The Thang:
We completed circuits having one person be the pacer and all other PAX completed the exercises until the pacer was completed. The whole time, music was playing and when special songs came on, we stopped and completed the required exercise.
Circuit #1: We completed 1 time
- 25 Merkins w/ Sandbag – This was the pacer
- Table squat to overhead press
- Abyss Merkins
- Hodor’s w/ coupon
- Squats w/Sandbag
Circuit #2: We completed 1 time
- 10 Burpees w/Sandbag – Named Sandy’s
- Derkins
- Reverse Lunges off the picnic table
- Curls
- Alternating sandbag lifts to shoulder
The Songs:
- Cupid Shuffle (Cupid) Complete a Merkin every time it says “Down” Plank all other times and move right left as directed
- Flower (Moby) Squat down and hold when it says”Bring Sally Down” stand when it says “Bring Sally Up”
- Tubthumping (Chumbawamba) Complete a Burpee when it says,”I get Knocked Down”, complete Side Straddle Hops all other times
- Thunderstruck (ACDC) Hold plank and complete merkins everytime you hear “Thunder”
NOR: Shiplap, Katniss, Draper, Archive, Beaker, Cheese, Cookies
F3 Wheaton 