AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, Munge, Erector, Tom Tom
FNGs: None
COUNT: 6
WARMUP:
15 SSH
Stretch Shoulders
10 TEMPO Squats
Knoxville Cherry Pickers 5
THE THANG:
TODAY WE’RE ALL IN FOR A MUSICAL TREAT.
IT’S NOTHING BUT MUSIC.
WE’RE GOING TO PUT OURSELVES TO THE TEST WITH OCHO’S CONCERT OF PAIN.
I’LL PLAY A SONG, AND WE’LL ALL HAVE EXERCISES TO DO QUEUED UP TO SPECIFIC WORDS IN EACH SONG.
IN BETWEEN SONGS WE’LL TAKE A LAP AROUND THE HOUSE O PAIN.
To begin with we’re starting with an oldie…
ROXANNE (Legs)
Default position = low squat hold
Roxanne = Star Jump
Put on the Red Light = Full Squat Rep
Run a Lap
FLOWER (Plank)
Hold Plank
Bring Sally up (UP position)
Bring Sally down (down position)
Goal: Don’t get out of plank
Run a lap
GHOSTBUSTERS (Legs)
Do alternating lunges to beat
Ghostbusters gets a squat
Run a lap
HAPPY (Legs)
Two groups Hold Wall Squat on Two walls
Switch to Other Wall and Squat when you hear Happy
Run a lap
500 MILES (Plank & Legs)
Run in Mt Climbers
Every 500 – 5 pushups
Go back to Mt Climbers
Run a lap
TUBTHUMPING (Core)
On your 6.
Legs together pointed to the sky.
Knocked down = 6 inches
Up again = 90 degrees
Flutter Kick, Freddy Mercuries, or LBC
Run a lap
EVERYBODY GET UP (Legs)
“Everybody Get Up” = squat jump
“One two three four” = run in place
“Five will make you get down” = 4 LBCs
Verse = high knees or karate jacks
Run a lap
JOLENE (FULL BODY)
1 Burpee for every mention of that hussy Jolene’s name.
MARY:
No time…
ANNOUNCEMENTS:
COT:
When we’re pushing through a tough workout, the music can keep our minds off the burn or help us dig deeper. That’s the power of focus—what we set our minds on can either lift us or leave us stuck.
The same is true in life. The Apostle Paul encourages us in Philippians 4:8, saying, “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable—if there is any excellence, if there is anything worthy of praise, think about these things.”
When we choose to focus on what is good, honorable, and true, we build mental strength that spills over into every part of life. As C.S. Lewis said, “Aim at Heaven and you will get earth thrown in. Aim at earth and you will get neither.”
Whether it’s the next rep, the next song, or the next challenge in life, let’s fix our focus on what strengthens our souls.
