09/19/2020 - the_coop - Rock Around the Clock
AO: the_coop
When: 09/19/2020
QIC: Queso
PAX:
Number of Pax: 4
Number of FNGS: 0
Pax Names:
Signs, Titanium, Tex, Queso
BackBlast:
This was a repeat from about a year ago, but tweaked…..so basically new….who remembers anyway?! Oh…Titanium did! lol 🙂
Warm up: we walked around clock, stopping at each cone to stretch and to learn the exercise.
The Thang:
We performed the # of reps in each song for duration of song as we made our way around the “clock” (12 cones set up like a clock). As we made our way around the clock, we stopped at each numbered cone and knocked out the exercise listed. When each song was over, “Rock Around the Clock” came on which cued us to get to the middle to do some ab work.
Take a look at all the fun songs we used & which exercise was at each cone:
| Cone | Song | Time | Exercise at each cone |
| 1 | Another One bites the dust | 3:34 | Burpees |
| Rock Around the Clock | 2:08 | 5 Bourbons (sit up w/ leg lift twist)
10 LBC |
|
| 2 | Two Tickets to Paradise | 3:53 | Squat Jump w/narrow squat |
| Rock Around the Clock | 2:08 | Reverse crunch, leg drop
5 scissor kicks |
|
| 3 | Three Little Birds | 3:00 | Squat Curl Press Tricep |
| Rock Around the Clock | 2:08 | 5 gas pumpers
10 bicycles |
|
| 4 | Four-ever Young | 4:00 | Pendulum Squats |
| Rock Around the Clock | 2:08 | 5 macarena plank
10 bird dog |
|
| 5 | Mambo #5 | 3:40 | Around the World Lunges |
| Rock Around the Clock | 2:08 | 5 donkey kicks L/R
10 plank shoulder taps |
|
| 6 | Sixteen Candles | 2:45 | Mountain Climbers |
| Rock Around the Clock | 2:08 | 5 Parker Peter
10 Plank Jacks |
|
| 7 | 7 | 5:10 | Jumping jacks |
| Rock Around the Clock | 2:08 | 5 Side dips L/R
10 LBC |
|
| 8 | Eight Days a Week | 2:48 | Speed Skaters |
| Rock Around the Clock | 2:08 | 5 up/down plank
10 Imperial Walkers |
|
| 9 | 9 to 5 | 3:00 | Monkey Humpers |
| Rock Around the Clock | 2:08 |
5 box cutters
10 flutter kicks |
|
| 10 | Ten Thousand Words | 5:36 | Drops (opposite knee, knee, foot, foot, squat) |
| Rock Around the Clock | 2:08 | 5 boat canoe
10 ankle biters |
|
| 11 | Shift work | 4:30 | Single Leg Calf raises |
| Rock Around the Clock | 2:08 | 5 Helicopter
10 Raised leg toe touches |
|
| 12 | 1,2 Step | 3:18 | High Knees |
Signs kept us entertained the whole time (aka distracted from the burn!) with great conversation. Although we just had 4 PAX this morning, sometimes it’s nice because we get to chat and get to know each other more.
Great workout & a great start to the weekend!
