May 10 is National Shrimp Day. I know what you were thinking as you woke up. “OMG, are any AOs operating?” “Is there a convergence?”
In honor of Nat’l Shrimp Day, our ‘Gnarddian’ playlist today includes artists who are giants in stature in the musical world but according to tape measure…not-so-much (no disrespect, of course. We all were created in perfect packages blah blah, disclaimer etc)
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Rock You Like A Hurricane – Scorpions
–Klaus Meine 5’4″
Thunderstruck – AC/DC
–Angus and Malcolm Young, Brian Johnson 5’2″, 5’3″ and 5’5″ respectively
Mysterious Ways – U2
–Bono 5’6″
Even Flow – Pearl Jam
–Eddie Vedder 5’7″
U Got The Look – Prince
–Prince 5’2″
Basket Case – Green Day
–Billy Joe Armstrong 5’7″
Number of the Beast – Iron Maiden
–Bruce Dickinson 5’6″
Squeeze Box – The Who
–Roger Daltrey 5’5″
Buddy Holly – Weezer
–Rivers Cuomo 5’6″
The Mob Rules – Black Sabbath
–Ronnie James Dio 5’4″
You May Be Right – Billy Joel
–Billy Joel 5’5″
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At least 14 showed up (might have missed 1 or 2) and shredded this workout. Many, MANY exercises to fit in and had to work around a few technical/audio issues while also trying to look like we knew what we were doing now that the Yoga girls have returned to Balls-to-Wall Alley
Here is the set as best I could remember (weinke soaked/ruined)
Warm up
Figure 8
Around the world (?)
Halo
Lateral Swing – R
Lateral Swing – L
Lunge/Press – R
Lunge/Press – L
Deadlift
Thang
Tabata set (20 seconds ON, 10 second OFF) of 10 bell exercises followed by a cardio “respite”
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A) Isolated exercises – 1-handed set
Lateral swing – R
Lateral swing – L
Overhead press – R
Overhead press – L
Suitcase row – R
Suitcase row – L
Static curl – R
Static curl – L
Row – R
Row – L
Sprint to end of parking lot and back
5 burpees
10 KB swing
20 QF
– – – – – – – –
B) Isolated exercises – 2-handed set
2H Curl
2H Press
2H High pull
2H Tricep
2H Row
2H Curl
2H Press
2H High pull
2H Tricep
2H Row
Sprint to end of parking lot and back
5 burpees
10 Plank Bellhops
20 QF
– – – – – –
(C) Combination exercise set
Heartbeat Goblet Squat
Clean/Squat/Press – R
Clean/Squat/Press – L
Snatch – R
Snatch – L
Heartbeat Goblet Squat
Lunge/Press – R
Lunge/Press – L
High pull – R
High pull – L
Broad jump to intersection w/ Dumpster Loop and back
10 Plank Bellhops
20 QF
Repeat A set (substituting regular 1H swings for lateral 1H swings)
Sprint then burpees and/or lateral bellhops and/or QF (can’t remember what I called)
then
Repeat B set
Sprint then burpees and/or lateral bellhops and/or QF (can’t remember what I called)
circle up for
Mary
Dying cockroach w/ bell
Hammer w/ bell
Homer-to-Marge
WWII sit-up
COT
Moleskin
The Blitz Golden Cannonball award on this day goes to Shaggy.
Plan A – Ethanol. On the way there he decided that he’s running a little too late to make his pace group. So he alters his course toward the JCP parking lot to wait on Plan B Urban Jungle. While there, he fires up twitterz and the breaking news feed highlights the limited Raleigh NSD options. He ultimately decided to blow off UJ and stealthily exited the lot before being seen (?) to come to (Plan C) Blitz to celebrate this great American holiday.
#hero
