THE SCENE: 58 and cloudy AO: Burleson Park F3 WELCOME WARM-O-RAMA:
Side straddle hops x15
Imperial storm troopers x 15
Windmills x 10
Medicine Ball Baton Death March through Sorority row and campus.
3 lines – person in the front ran with medicine Ball overhead.
Back of the line Merkins x5 and then sprint to the front and take over the medicine Ball carry.
Park Bench Workout
Single Leg Lunges (do both legs) x10
Rinse and Repeat but only x 8.
Mosey to Parking garage for “fight gone bad”.
5/5 minutes rounds
Station 1 – 5 Squats / 1 squat jump .
Station 2 – Ramp Runs
Station 3 – Medicine Ball Clean and Press
Station 4 – Bear Crawls / Crawl Bear
Station 5 – Mountain climbers x 5 / Merkin / stance Jacks x5/ Merkin
On each station we went all out for 1 minute, at the minute mark switched to the next station with no break in between until completing all 5 stations, then 1 minute recovery.
Mosey back to flag
LBC’s and BBC’s
COUNT-OFF & NAME-O-RAMA
7 PAX – Ant man, Dr. Jugs, Goldie, Chairman Mao, F150, Plus One, Eruzione, Ina, Teasip, Boomer, Neutered, Coach K, Alright Alright
Q: Special Sauce
CIRCLE OF TRUST/BOM:
A lot of mumble chatter this gloom as PAX felt good with the warm weather and seeing RUSH week was upon the sorority house of SMU. Teasip serenaded us with one last rendition of the wake fight song after Mary while singing over the sorority’s rush week songs!
THE SCENE: 32 mostly sunny AO: Burleson Park F3 WELCOME WARM-O-RAMA:
SSHs x 21
Imperial Storm Troopers x 22
Lil Wayne, Lollipop – lunges + burpees when he says “lollipop” (17)
D4L, Laffy Taffy – plank + merkins when they say “laffy taffy” (60)
Kayne West, Gold Digger – suicides
Pulltab, The Yao Ming Song – flutter kick + LBC’s when they say “Yao Ming” (99)
Snoop Dogg, Drop it Like it’s Hot – overhead claps + squats when he says “hot” (32)
OutKast, Hey Ya – Crab Walk Native American Run
DMX, Party Up – side lunges + jump when he says “up” (33)
Puddle of Mudd, Psycho – Freddy Mercury’s + reverse crunch when they say “one” (30)
POD, Boom – suicides
Trapt, Headstrong – Bear Crawl Native American Run
Tyga, Rack City – back plank + floor bridge when he says “rack” (82)
Lloyd Banks, On Fire – single leg dead lift + burpees when he says “fire” (21)
Colt Ford, My Truck – plank + merkin when he says “truck” (37)
Kendrick Lamar, Alright – back extensions + t merkin when he says “alright” (27)
THE SCENE: 41 and Mostly Sunny AO: Burleson Park F3 WELCOME WARM-O-RAMA:
SSH x 20
Hillbillies x 10
IST x 10
Chumbaburpee (Burpee every time “I get down” in song Chumbawumba)
Bring Sally Up – Al gores to the song “Flower” (Moby), duck walk while in down position
Roxanne – merkin every “roxanne”, plank jack every “red light”
Mosey to the parking garage
Partner up and do ½ a set of BOMBs
1 partner exercises, other partner runs backwards up two levels of the parking garage, sprints back.
Trade off with partner
Overhead claps (50)
Big boy situps (100)
Thunder Truck – Plank and for every “thunder” perform a Makhtar N’Diaye to the song “Thunderstruck” (ACDC)
Mosey to the bottom of the parking deck. Various cardio exercises up each ramp with alternating ab exercises at the top of each ramp.
Lunge walk, flutter kicks
Bear crawl, rosalita
Reverse lung walk, Homer to Marge
Crawl bear, Russian twists
Burpee Dan (two levels)
THE SCENE: 27 F and clear AO: Burleson Park F3 WELCOME WARM-O-RAMA:
None – Zilch – Nada.
Mosey to parking garage
Bon Jovi, Living on a Prayer – warmup
Charlie Daniels Band, Devil Went Down to Georgia – suicides
In This Moment, Blood – plank + merkins when they say blood (48X)
Big Sean, Bounce Back – squats + burpees when he says bounce (21X)
Linking Park, Crawling – bear crawl for duration
Van Halen, Jump – lunge + jump when they say jump
Limp Bizkit, Rollin – back plank + floor bridge when they say rollin (82X)
Luke Bryan, Country Girl – downward dog plank + Carolina dry dock when he says girl (41X)
Foo Fighters, My Hero – suicides
Van Halen, You Really Got Me – Freddy Mercury’s + WWII sit ups when they say girl
Jason Aldene, She’s Country – start in plank position, change to plank position of your choosing when he says country