1/11/22 The Buff – Crank It Like a Chainsaw

Q: Paper Jam

PAX: Paper Jam, Slum Lord, Woody, Law Dog, Maaco

The Thang:

Started with a quick mosey around the parking lot, followed by a warm-up of Sun Gods, Michael Phelps and Weed Pickers.

We jammed out this morning, using popular songs to guide our motions through several exercises.  We began on our sixes, doing KB presses to the tune of ‘Smells Like Teen Spirit’.  Each time the artist said ‘hello’ we’d either raise or lower the KB until the song was over.  Then ran a lap around the parking lot.

Then we listened to everyone’s favorite “repetitious” song, Thunderstruck, started in a full squat, and upon hearing the word ‘thunder’ would with stand up or resume the squat.  Lots of ups and downs in that song.  To mix things up, after killing our quads with squats, we bear crawled out to the road, and crab walked back.

Next was an overhead press of the KB, starting in the ‘up’ position.  Music was ‘Kick Start My Heart’ and we’d lower and raise the KB every time we heard ‘kick start my heart’.  We then did lunges with our KBs out to the road, with a Fireman’s Carry back.

Next we played Law Dog’s favorite new song, Chainsaw. Starting in the ‘up’ position we’d lower/raise the KB each time we heard the word ‘chainsaw’.  This was followed by another lap around the parking lot.

Our last jingle was ‘Welcome to the Jungle’, performing either the up/down movement of a 2-arm curl with our KBs each time we heard the word ‘jungle’.

We finished out the last 3 minutes with Flutter Kicks and American Hammers.

COT:

Prayers for everyone dealing with Covid and other illnesses, for folks dealing with job losses and challenges, and for God to give us the strength and fortitude to be the HIMs He calls us to be.