Storm Breaker 4/17/23, 5:30 AM, 34 Degrees – Ruinin’ Tunes

PAX: 10 Total: Animal House, Bobsled, Grease Fire, Little Chef, Crankbait, Mulch, Amadeus, Tenacious D, Beans

QIC: Duracell

Warmarma: 20 side straddle hops, 15 sun gods, 15 reverse sun gods, 15 tappy taps,  5 slow burpees


We “enjoyed” the song “Tub Thumping” by Chumba Wumba & performed a burpee every time they say “I Get Knocked Down” and filled the in between time with air squats.

The Thang

We mosied 150 years to the a hill that happens to be at the bottom of a brick wall.  We did 4 rounds of: Bear Crawl up the hill, progressively harder variations of 1 minute wall squats at the top.  We crab walked down the hill & performed 1 set of round the clock merkins each round – 40 seconds at the 12, 3, 6, & 9 positions on a clock. 

For a halftime break, we ruined another song: Flower by Moby.  For the first 1:40, we assumed a merkin position & would go to the top position with arms extended when the song says “Bring Sally Up” and hold a merkin position just off the ground at “Bring Sally Down”.  For the remaining 1:40 of this song (that we now all hate) we held a monkey humper position, going to the top for “Bring Sally Up” and legs parallel to the ground for “Bring Sally Down.”

We mosied about 150 yards to flat ground near yet another wall. We performed 3 rounds of upper body, followed by “Burpee you call-its”.  PAX took turns stating their favorite exercise, which we incorporated into a burpee for 10 reps.  The 3 rounds on the wall were: Balls to the Wall, Chicken Peckers, & Wall Walk (start in balls to wall, walk your hands out to parallel, then walk back up the wall.)
Core Finish:  We performed static, yoga-based core to the song “Somewhere Over the Rainbow” to mellow out at the end.  Finished with a round of Sarpy Slammers. 

COT: The COT was based on the songs we just ruined. We do get knocked down & need to get up again. We do hit walls in pursuit of our goals.  With F3, we never have to go through adversity alone & PAX were encouraged to reach out to each for help when they’re stuck. 


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