11/06/2024 - rosewater - 43rd/41st Bday-Combo Dance Party Beatdown
AO: Rosewater
When: 11/06/2024
QIC: Songbird
PAX:
Number of Pax: 4
Number of FNGS: 0
Pax Names:
Trooper, Tex, DIY, Songbird
BackBlast:
Today at Rosewater we celebrated early my 43rd bday, as well as my birthday twin DIY’s 41st bday! Doing 42 (average of our ages) of everything (or sets of 21 each), I had my birthday/party playlist going, and we took dance breaks in between to do a portion of specific dance routines to songs 🎉🥳
First we stretched out:
- Squat to fold
- Side lunge reach over
- Lunge to half split
- Worlds greatest stretch
Warmup:
YMCA! (Slo hi-knees during verses, jumping jacks during words in chorus besides YMCA)
The Thang:
42 Mountain climbers (single count!)
21 Pendulum squats (single count!)
21 Calf raises
21 Single-leg runner’s squats (10 and 11/13 on each side)
21 Single-leg squats with one leg out
Dance party break! – C’mon Ride The Train
42 Bicep curls
21 Shoulder press
21 Tricep curls behind the back
21 bent-over Rows
21 Standing Reverse flys
Dance party break! – Gangnam style
21 Standing deadlifts
21 bird-dogs (11 on each side)
21 High plank shoulder taps (single count!)
21 Low plank buzz saws (single count!)
42 J-Los (single count!)
Dance party break! – Cotton Eye Joe
Abs Song routine:
Footloose (Reverse crunches during verses, Slow bicycles to the beat during chorus!)
Stretch/cooldown during COT:
With every passing year, I see how fast time flies…don’t waste a day! Walk out your purpose with joy, power, and faith in God!
