Posse Mixed Tape of Pain

Posse Mixed Tape of Pain

Posted on Behalf of Posse:

I have cheated/modified virtually every exercise since starting F3 (7? months ago), and today would be no different as VQ.

First, there would be no cadence count, as I can barely answer the Q in a cadence count as a Pax.  In exchange for that allowance, I asked the Pax to repeat the exercise name as I said them, as we would be working out to music the whole time.  Oh, did I forget to mention that I was in band from 6th grade through college?  And the only formal athletic training I have done is being the lone male in the YMCA step aerobics classes.  So, with a few exceptions, here are songs I either played or listened to on the band bus.

Four minutes ahead of the start, began with “Top Gun Theme” (Harold Faltermeyer), just to set the stage of uncomfortable 80’s machismo.  Mumble chatter of Goose & Maverick let me know I hit a soft spot.

Warmup

+ “Imperial March (Darth Vader theme)” (John Williams) 3:00
– Imperial Walkers / (Death) Starfish / Imperial Squat Walkers

+ “Stars & Stripes Forever” (John Phillip Sousa) 3:28
– SSH / flutters / merkins / LBC’s / merkins / SSH

+ “Rocky theme” 4:50
– American hammers / running 1 – 2 laps in teacher parking lot / P1 – WWII sit-ups while P2 holds P1’s feet; P2 does merkins simultaneously; flapjack / step ups or Rocky Balboa’s fake jump roping on the curb

> One time, at Commitment, Snowflake did this same P1 / P2 work <
The uncomfortability hit fast with this partner work.  There was some modification with P2 stepping on P1’s feet to avoid impropriety.

+ William Tell Overture 3:50 [Edited]
– mosey to front of school with benches; 12’s take the long way so we all arrive together (if other Q’s see me as a 6, I can see them [whom I greatly admire] as 12’s).  Find a bench.

+ “Toreadors” (from the opera Carmen) 2:14
– Derkins / Dips / Derkins / Step Ups / Derkins

The Thang

+ “Wake Me Up Inside” (Evanescence) 3:00 [Edited]
– pinball running to basketball court (pinball = if you get to a location before the last Pax does, turn around and run back to the last Pax; repeat until all are in)
> One time, at Commitment, Ice9 was my first Pinball Wizard <

+ “Flower” (Moby) 3:25
– from the Lexicon: ‘Start with your chest on the ground, and enjoy it because your chest shouldn’t touch the ground again until the song is over. When the song says “Bring Sally Up” the Pax will be in the ‘Merican up position, and “Bring Sally Down” the Pax will be in the ‘Merican down position. Pax will hold the down position until the next rep. It’s only 31 little reps in 3:25. Scale this workout to your fitness level: If you are fatigued, modify the ‘mericans by either doing chest to ground at the bottom, or take no shame and use your knees.’
> One time, at House of Pain (in Durham), Chachi introduced me to this song. <
> A couple of times, at Commitment, Popeye & Transporter did the same exercise to “Roxanne” (The Police).  I can no longer tell who I hate more. <

+ “Bitter Tears” (INXS) 3:51
– run to stone pile, pick a stone, get to sidewalk & do bench presses until all Pax are in.
‘Why does he keep calling it stone?  Aren’t these just rocks? Must be foreshadowing something…’
> One time, at Flash, Dasher did these; one of the few exercises I enjoy. <

+ “In the Stone” (Earth Wind & Fire) 4:25 ohhh…
– When it’s not muddy, we run the hill.  This time, its sidewalk time for squats on one end, run to the other end for curl to press.  Hold your stone, cause…

+ “Stone in Love” (Journey) 4:25 might be overdoing the theme here…
– bucket brigade reverse lunge / LBC’s with a stone on your chest / stone  overhead forward lunge / rock-right row / triceps extensions / bucket brigade reverse lunge
~ ironic that both stone songs are the exact same length
~ return stones to their families

+ Mosey to T intersection at sidewalk (too short of a distance for any music appreciation class)

+ “Shout” (Isley Brothers) 4:28
– burpees on chorus /
1^st verse = supermans /
‘I want you to know’ = plank jacks /
‘Now waaaaaaiiiiiiiiit a minute’ = Peter Parker’s /
‘Little bit softer now’ = squats /
‘Little bit louder now’ = jump squats /
‘Hey hey hey’ = lunge jumps /

At this point, Frack pointed out that we were out of time.  I still had at least 10 more minutes of songs to spin, but I mismanaged the time.  And that’s a shame, because Doc was mocking me with John Travolta taunts.  Two songs from now, I would have had the last laugh (probably not).

So we had to make a jail break back to the parking lot.
+ “Shoot to Thrill” (AC-DC) 4:16 [edited]
We were close to the back of the school at this point.  Running is my kryptonite, so this didn’t end as I had hoped.

I have a Spartan quote on my vision board that says, “If it excites you and scares the crap out of you at the same time, it probably means you should do it.” When Dasher asked for someone to Q today, that quote immediately came to mind.  I responded first before I could reason myself out of it.

I appreciate the opportunity to lead an outstanding group of men, if only for 45 minutes.