https://open.spotify.com/user/chaseclef/playlist/4mtTA3BuYjynUD5oqsAD34

A PAX of 9 braved the early AM swelter to post at F3 Raleigh’s best kept secret, Crucible (never problematic, always a challenge, tons-o-fun.)  As expected, your humble QIC brought along the tunes as usual.  Although admittedly in this case, much more prep time went into the playlist than the workout.  Given that disclaimer, we set out, Countrywide-style.

The Thang

House of Pain – Jump Around

Will Smith – Gettin’ Jiggy Wit It

Run over to basket courts

Warm-up

  • SSH X 25
  • Good Mornings X 15
  • Mountain Climber’s X 25
  • Merkins X 15
  • Windmills X 25

Tag Team – Whoop!(There It Is)

Digital Underground – The Humpty Dance

Run to loop around soccer field and head to volleyball court (whilst starting a couple of tomatoes who were surprised to see 9 grown-a** men running through the park to Whoop!(There It Is).)

  • At volleyball court make one circuit (bear crawl the sidelines and lunge walk the endlines)
  • Derkins X 15
  • Repeat circuit
  • Quick Feet X 25

Black Sheep – The Choice is Yours

Run to rock pile and acquire an appropriately (or inappropriately) sized rock

  • Curls X 15
  • Tricep Extensions X 15
  • Rock Squat Presses X 15
  • Row X 15

Nice & Smooth – Sometimes I Rhyme Slow

Wreckx-N-Effect – Rumpshaker

Proceed to tennis courts, count off and divide into two groups (odds and evens)

  • Evens on the line for suicides, odds on the fence for Balls to the Wall. Flapjack.
  • Evens on the line for backwards suicides, odds on the fence for Balls to the Wall. Flapjack
  • Evens on the line for karaoke suicides, odds on the fence for People’s Chair . Flapjack

Naughty-by-Nature – O.P.P.

Run to picnic shelter

  • Irkins X 25
  • Alternating Left/Right Step Ups X 25
  • Dips X 15
  • Prisoner Squats X 25

Positive K – I Got a Man

Warren G (w/ Nate Dogg) – Regulate

  • Run to railing behind the school
  • Evens proceed up the railing while odds do Balls to the Wall/People’s Chair. Flapjack/.
  • Evens proceed up the railing while odds do AMRAP burpees, OYO. Flapjack.

Biz Markie – Just a Friend

Mary

  • LBC’s X 25
  • Homer to Marge X 25
  • Merkins X 15
  • Box Cutters X 20

COT

Announcements

  • July 4 convergence (The Ambassador & Catalyst)
  • New Site Q’s Pink Slip and Overdraft taking the reigns June 29th.

Prayer Requests – CDC’s aunt undergoing heart surgery this week

Mayhem took us out.

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