A few weeks ago I wore my “Where the Heck is Ausfahrt?” shirt when I posted. And HIM Ausfahrt was not there. This prompted some to speak with a German accent… which eventually led to Hans and Franz and “Pumping You Up”. What better theme for a workout than to play songs about girls and get pumped with kettle bells? With my Ausfahrt shirt on and music paused for the pledge we began.
Semi-disclaimer given and we plowed into the first exercise:
- Pledge to the flag
- Silence to Remember Veteran’s Day
Run pickle & warmup:
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Good Mornings
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Strawberry pickers
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SSH
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Princess Francine Arm Circles w/make them bigger [NOT Sir Fazio]
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Mountain Climbers
- Seal Clap
THANG 1:
Tabitha (Tabata) w/ 7 stations, 2 rounds
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Curls
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Figure 8s
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LBC w/KB
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Lawn Mowers
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Goblet Squats
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Triceps
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KB Swings
THANG 2:
Cindy (1/2 Murph)
- 50 pullups
- 100 Merkins
- 150 squats
Time ran out on us – I didn’t get to finish my Cindy, but others may have.
Prayers/ Praises:
- Veterans for their service to our country
- Yahoo’s pending adoption – with God’s help it will all work out.
YHC took us out. Thank God for the ability to push ourselves this morning.
Encourage others today.
Encourage others today.
NMS:
I haven’t Q’d in a while – I’ve been caught up Qing QSource leadership training every week. It was great to get back into it. There are many aspects to being a Q that you don’t remember and practice unless you Q often. If you haven’t Q’d in a while, it’s time to step up! It was a pleasure being able to start Carpex’s #respectweek off at Hells Bells.
Playlist:
Come On Eileen – Dexys Midnight Runners
Proud Mary – Creedence Clearwater Revival
Roxanne – The Police
My Sharona – The Knack
Black Betty – Ram Jam
Mary Anne – Marshall Crenshaw
Betty Lou’s Gettin’ Out Tonight – Bob Seger
Suzie Q – Creedence Clearwater Revival
Gloria – Them w/ Van Morrison
Lorelei – Styx
Janie’s Got A Gun – Aerosmith
Francine – ZZTop