It’s New Wave (Not New Age)

 

13 strong @ Core Meltdown Thursday for an 80’s inspired lunge fest.

Warm-up:

SSH X 25

Imperial Walker x 20

Mountain Climber X 20

Copperhead Squat x 20

Freddie Mercury x 20

LBC x 20

 

Main Event:

Wood Chopper x 10 Right

Wood Chopper x 10 Left

Merkin x 15

 

Double Lunge x 10 Right

Double Lunge x 10 Left

Merkin x 15

 

KB Lunge with Rotation Right x 10

KB Lunge with Rotation Left x 10

Merkin x 15

 

KB Clean Right x 10 

KB Clean Left x 10 

Merkin x 15

 

Sumo High Pull x 10

Goblet Squat Curl x 10

Merkin x 15

 

Head to picnic area:

Step up x  10 each leg

Triceps Extension x 15

Dips with bell x 20

 

Step up x 10 each leg

Triceps Extension x 15

Overhead Press x 20

 

Step up x 10 each leg

Triceps Extension x 15

Hammer Curl x 20

 

Step up x 10 each leg

Triceps Extension x 15

Lawnmower x 20

 

Step up x 10 each leg

Triceps Extension x 15

Snatch x 20

 

Back to parking lot:

Wood Chopper x 10 Right

Wood Chopper x 10 Left

Renegade Row x 20

 

Double Lunge x 10 Right

Double Lunge x 10 Left

Renegade Row x 20

 

KB Lunge with Rotation Right x 10

KB Lunge with Rotation Left x 10

Renegade Row x 20

 

KB Clean Right x 10 

KB Clean Left x 10 

Renegade Row x 20

 

Sumo High Pull x 10

Goblet Squat Curl x 10

Renegade Row x 20

 

Mary:

KB seated figure eight x 10 

Merkin x 10

Crab toe touch x 15

Heels to Heaven x 15

 

Announcements:

Meatball had a birthday recently and I AM 24/7 needs help Saturday morning 7-9 am clearing a lot in Grier Heights for basketball courts (3639 Burkland Drive).

Thanks Rev for taking us out and congrats on the new job.

NMM:

The chatter was strong and the Pax learned a few new things.  Little W had a nice mix of old and new one liners.  Rev was quiet and introverted before joining F3.  Marv couldn’t get enough reps.  Chips knows his Smithereens.  Also, everyone now knows the difference between lunges and double-lunges and New Age and New Wave.  Enjoyed it, TT

Playlist:

Fascination Street – The Cure

Regatta De Blanc – The Police

Radio Free Europe – R.E.M.

Love Will Tear Us Apart – Joy Division

And She Was – Talking Heads

Kiss Them For Me – Siouxsie and the Banshees

Don’t Change – INXS

Love Vigilantes – New Order

So Alive – Love and Rockets

A Girl Like You – Smithereens

I Melt With You – Modern English

Rapture – Blondie

 

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