Date: 2026-06-23
AO: Dark Room
Q: Falsetto ,
PAX: LouGee, Crack, Endo, Noodles, Falsetto, Manhole, Beaker, Lakers, Gold Bond, Nepotism, MASH FNGs: None
COUNT: 11
WOR:
– Motivators from 7 in tempo to “Beat it”- Michael Jackson, @140bpm, any slower becomes the dreaded “Slowtivators” – Batwings ICx10
– Abe Vigodas ICx10
– World’s greatest stretch OYO 3x both legs
The Thang:
Thang 1: “Back in Black” -AC/DC
Verse- Coupon Curls in tempo
Chorus- Coupon Dips in tempo
Everything else- Coupon Squats in tempo
Trivia: guess bpm for Back in Black??
90bpm (if within 10= SSH, while others do a half soccer field sprint and back.
Thang 2: “Photograph” Def Leppard
Verse- Coupon Swings
Pre-Chorus- Shoulder Press
Chorus- Burpee on every “Photograph”
Everything Else- Plank and enjoy!
**16 Burpees completed
Trivia: guess bpm for Photograph??
125bpm (if within 10=LBCs, while others do the sprint
Thang 3 “Misery” Maroon 5
Exercise X 5each= BOMBS AMRAP
3 rounds= Adagio
4 rounds= Allegro
5 rounds= Vivace
6 rounds= Presto
Blockees
Overhead Press
Merkins
BBSU
Squat Jumps
Trivia: guess bpm for Misery??
103 bpm (within 10=Plank, others sprint
Thang 4 “Invincible” -Tool (10 min)
Ring of Fire 100 Merkins at goal line
Then jog to midfield
Spitoon 100 BBSU at midfield
rinse/repeat till end of song, subtracting 10 from every Ring of Fire (90,80,70) and adding 10 to every BBSU Spitoon (110,120,130)
Moleskine:
Are you living for “glory of past days/youth”?? Like the character in Tool’s “Invincible”??
[Pre-Chorus]
Warrior struggling to remain relevant
Warrior struggling to remain consequential
[Chorus]
Cry aloud
Bold and proud
Of where I’ve been
But here I am
Where I end
Instead, consider the beauty of your current sseason of life! There is beauty in every season. Be present where you are and WHEN you are.
Tags: Dark Room, LouGee, Crack, Endo, Noodles, Falsetto, Manhole, Beaker, Lakers, Gold Bond, Nepotism, MASH
F3 Wheaton 