I did this workout with modifications in Vegas every day last week, and the title only referenced the type of music I listen to when I workout alone.  So we had hard rock/metal playing in the background while working out…

warm up.  

double down stretch (pucker the butt cheeks, lean back, extend arms out and back).  

michael Phelps ic 20x.

the thing.

run around the parking lot.

Motivator 20-16.

run around the parking lot.

Motivator 15-11

run parking lot. 

Merkins 25, last five, hold low push up 3 seconds.

Super man 20x

heels to heaven 20x

air squats 50x.

calf raises 50x.

Dips 30x

lunges each leg 20x.

repeat until calf raises.

break up into 1 and 2 person teams.  2 teammates broad jumped around pavilion while the other did burpees.  switch.  minimum of 10 burpees. 

Ended the workout by hitting the floor.  Monkey rolls for 50 seconds.

Announcements- Convergence in June, questioned whether ultimate is Saturday.

Prayer Requests-SDOL budget issues.  106 employees will be furloughed soon.

Barndoor went off on a tangent about politics that was pretty funny, but I completely forgot to take a picture as a result. They both sent me pictures but I can’t seem to upload Streaks pic.  So here is my view the first Thursday of March madness in Ashburn Va.  🤷‍♂️😁