https://open.spotify.com/user/chaseclef/playlist/7DJYXYSVYHqfB9fAnUaEYO
So I’m starting to get the hang of these F3 workout playlists. Basically, pick a theme and compile songs related to it, no multiple songs by the same artists (lazy), keep it at 45 minutes and you don’t have to worry about keeping track of time. (BTW, these playlists are available to anyone on Spotify although you’ll need a premium subscription to play the tracks in order and download them locally which I highly recommend) In any case, today’s theme was an explosive one and hopefully had something for everyone (Except Chong, who listens to One Direction exclusively)
To my surprise/horror/delight, 26 Blitzers posted this morning, some without KB’s but that’s OK, we would make it work.
The Thang
You Dropped A Bomb On Me – The Gap Band
Cherry Bomb – The Runaways
T.N.T. – AC/DC *This song is not on Spotify so it does not show up in the playlist above. You can include it as a Local File if you own it (which you should)
Mosey down to B-ball court for warm-up.
- SSH X 25
- Good Morning X 15
- Mountain Climber X 25
- Imperial Walker X 20
- Sir Fazio Arm Circles X 10 Reverse X 10
Bombtrack – Rage Against The Machine
Explode – Damageplan
Become The Fuse – Hatebreed
Exploder – Audioslave
Dynamite! – The Roots
Since we were a few kettlebells short, we made sure everyone was partnered up such that each pair had at least one KB between them.
- Partner 1 – Bear Crawl up ramp, job back down steps to b-ball court
- Partner 2 – AMRAP an exercise until Partner 1 returns
- Flapjack
Repeato 5 times with a different exercise each time:
- 2 hand kettlebell swings
- Goblet squats
- One leg/arm deadlift
- 1 hand kettlebell swings
- One leg/arm deadlift (other leg/arm)
Detonator – Vanilla Ice
Boom Boom Pow – The Black Eyed Peas
Kettlebell Karaoke
Circle-up and take turns calling a number of reps and an exercise. We shared kettlebells. Anytime you didn’t have one, you did rock curls in honor of TARP/Epoxy. We didn’t make it far around the circle with this big group, but we had fun.
Jack Webb with a 1:1 ratio of merkins to shoulder press w/ kettlebell/rock (Was planning to go to ten, made it to seven.)
Boom! Shake The Room – DJ Jazzy Jeff & The Fresh Prince
B.O.B. (Bombs Over Bagdhad) – Outkast
Back up the steps and to the wall for some Pass the Bell.
Mary
- LBCs X 20
- Merkins X 15
- Low Slow Flutter X 20
- American Hammers X 20
COT
Announcements
1 year anniversary at the Crick, this Saturday, May 16.
Memorial Day convergence at Carroll Middle (this will be the only Monday workout)
Tiger Beat nominated Villa for the cover of Men’s Health (awkward)
Prayer Concerns
Cornholio
Hush Puppy’s father passed away this morning so prayer’s go out to Washington family.
Fazio took us out.
