10/11/2021 - the_mud_room - Stayin’ Alive: Dance Workout 2.0
AO: The M.U.D room
When: 10/11/2021
QIC: Miyagi
PAX:
Number of Pax: 18
Number of FNGS: 3
Pax Names:
Challenger, Flip Flops, Cocoa, Zoo Keeper, Kinetic, Rapid, Signs, 5G, Titanium, Confetti, Graphite, Sweet Treat, Boxer, Canary, Nemo, Bollywood, Dora, Miyagi
BackBlast:
Welcome, Intro, Disclaimer,
Before each song, introduce/review each move. As the song progresses, announce each change.
Workout: Song Title (duration/song length)
Warm Up: Demons (3:00)
| When the days are cold And the cards all fold And the saints we see Are all made of gold When your dreams all fail And the ones we hail Are the worst of all And the blood’s run stale
|
Slow Bird Wings |
| I wanna hide the truth I wanna shelter you But with the beast inside There’s nowhere we can hide No matter what we breed We still are made of greed This is my kingdom come This is my kingdom come
|
Overhead Arm Side-to-Side Stretches (Tree) |
| When you feel my heat Look into my eyes It’s where my demons hide It’s where my demons hide Don’t get too close It’s dark inside It’s where my demons hide It’s where my demons hide
|
Arms out to sides alternating R/L Twists |
| At the curtain’s call It’s the last of all When the lights fade out All the sinners crawl So they dug your grave And the masquerade Will come calling out At the mess you’ve made
|
Forward and back “standing cat & Cow” |
| Don’t wanna let you down But I am hell-bound Oh, this is all for you Don’t wanna hide the truth No matter what we breed We still are made of greed This is my kingdom come This is my kingdom come
|
Alternating R/L Forward Bows with bird wings |
| When you feel my heat Look into my eyes It’s where my demons hide It’s where my demons hide Don’t get too close It’s dark inside It’s where my demons hide It’s where my demons hide
|
Alternating side Crescents with overarm stretches |
| They say it’s what you make I say it’s up to fate It’s woven in my soul I need to let you go Your eyes, they shine so bright I wanna save that light I can’t escape this now Unless you show me how
|
Arms in 2nd curtsey and open arms with twist towards back foot |
| When you feel my heat Look into my eyes It’s where my demons hide It’s where my demons hide Don’t get too close It’s dark inside It’s where my demons hide It’s where my demons hide |
Back lunge with arms back |
Cardio: One Woman Army (3:36)
| I’m on the battlefield, like, oh my God (Oh la la) Knockin’ soldiers down like House of Cards (Oh la la) I’m a one woman army (oh la la) Yes, I’m a one woman army (Oh la la, oh la la, oh la la)
|
March |
| I pull up in a matte black supa car Like Whitney, yeah, no body guard Stylin’ on ’em, gettin’ him hard I got it, I bring all the boys to the yard
|
8 Left Elbow to Right Knee |
| You see me at the club in Hollywood You know I bring that Detroit hood You like it, and u feelin’ good You know that you want it You know that you would
|
8 Right Elbow to Left Knee |
| Let’s march tonight The music is still playin’ So get and up fight You know that you want it You know that you would
|
Low squat with arms wide to cross X2 |
| I’m on the battlefield, like, oh my God (Oh la la) Knockin’ soldiers down like House of Cards (Oh la la) I’m a one woman army (Oh la la) Yes, I’m a one woman army (Oh la la, oh la la, oh la la)
|
Alternating lunges – 2 count |
| I’m on the battlefield, like, oh my God (Oh la la) Knockin’ soldiers down like House of Cards (Oh la la) I’m a one woman army (Oh la la) Yes, I’m a one woman army (Oh la la, oh la la, oh la la)
|
Alternating lunges (4 count) Back, down, up, together |
| I hit cha with that kung-fu Jackie Chan Boom, boom, boom, pow, I’m super fast High heels, big deal, I’ll kick your ass They gunnin’, they runnin’ and that makes me mad
|
8x both arms over right knee |
| If you wanna rumble all you gotta do is ask I’m a rude bitch, boy can you handle that? I love to play but I don’t really need a man No daddy, no VISA, I got my own cash
|
8 x both arms over left knee |
| Let’s march tonight The music is still playin’ So get up and fight No daddy, no VISA, I got my own cash
|
Low squat with arms wide to cross |
| I’m on the battlefield, like, oh my God (Oh la la) Knockin’ soldiers down like House of Cards (Oh la la) I’m a one woman army (Oh la la) Yes, I’m a one woman army (Oh la la, oh la la, oh la la) |
Alternating lunges – 2 count |
| I’m on the battlefield, like, oh my God (Oh la la) Knockin’ soldiers down like House of Cards (Oh la la) I’m a one woman army (Oh la la) Yes, I’m a one woman army (Oh la la, oh la la, oh la la)
|
Alternating lunges (4 count) |
| One, two, three, hut March if you don’t give a fuck One, two, three, hut (Oh la la, oh la la) One, two, three, hut March if you don’t give a fuck One, two, three, hut (Oh la la, oh la la)
|
Step out, with flys
|
| I’m on the battlefield, like, oh my God (Oh la la) Knockin’ soldiers down like House of Cards (Oh la la) I’m a one woman army (Oh la la) Yes, I’m a one woman army (Oh la la, oh la la, oh la la)
|
Alternating Lunges (2 count) |
| I’m on the battlefield, like, oh my God (Oh la la) Knockin’ soldiers down like House of Cards (Oh la la) I’m a one woman army (Oh la la) Yes, I’m a one woman army (Oh la la, oh la la, oh la la)
|
March |
Curls: Raise Your Glass (3:20)
| Right, right, turn off the lights We gonna lose our minds tonight What’s the dealio? I love when it’s all too much
|
2 Count Curls |
| Party crasher Panty snatcher Call me up if you a gangsta Don’t be fancy, just get dancy Why so serious?
|
SLOW MOTION Curls |
| So raise your glass if you are wrong In all the right ways All my underdogs We will never be never be, anything but loud And nitty gritty dirty little freaks Won’t you come on and come on and raise your glass Just come on and come on and raise your glass
|
Alternating overhead sets of 3 |
| Slam slam, oh hot damn What part of party don’t you understand Wish you’d just freak out (freak out already) Can’t stop, comin’ in hot I should be locked up right on the spot It’s so on right now (so fuckin’ on right now)
|
2 Count Curls |
| Party crasher Panty snatcher Call me up if you a gangsta Don’t be fancy, just get dancy Why so serious?
|
SLOW MOTION Curls |
| So raise your glass if you are wrong In all the right ways All my underdogs We will never be never be, anything but loud And nitty gritty dirty little freaks Won’t you come on and come on and raise your glass Just come on and come on and raise your glass Won’t you come on and come on and raise your glass Just come on and come on and raise your glass
|
Alternating overhead sets of 3 |
| So if you’re too school for cool (I mean) And you’re treated like a fool (Treated like a fool) You can choose to let it go We can always, we can always Party on our own
|
Alternating Hammer Curls |
| So raise your glass if you are wrong In all the right ways All my underdogs We will never be never be, anything but loud Maybe nitty gritty dirty little freaks So raise your glass if you are wrong In all the right ways
|
Alternating overhead sets of 3 |
| All my underdogs We will never be never be, anything but loud And nitty gritty dirty little freaks Won’t you come on and come on and raise your glass Just come on and come on and raise your glass Won’t you come on and come on and raise your glass (for me) Just come on and come on and raise your glass (for me)
|
Squats: The Greatest Show (2:54)
| Woah Ladies and gents This is the moment you’ve waited for (Woah) You’ve been searching in the dark Your sweat soaking through the floor (Woah) And buried in your bones
|
Slow 2 Count Squats |
| Don’t fight it, it’s coming for you, running at ya It’s only this moment Don’t care what comes after Your fever dream Can’t you see it getting closer? Just surrender ’cause you feel the feeling taking over It’s fire, it’s freedom |
Single Count Squats |
| So tell me, do you wanna go?
Where it’s covered in all the colored lights
|
Squat with Alternating Weigh Shift Right/Left |
| (Oh, this is the greatest show)
|
Squat & Stand |
| We light it up, we won’t come down And the sun can’t stop us now Watching it come true It’s taking over you |
Squat with Alternating Weigh Shift Right/Left |
| (Oh, this is the greatest show)
|
Squat & Stand |
| Colossal we come These renegades in the ring (Woah) Where the lost get found And we crown ’em the circus kings Don’t fight it, it’s coming for you, running at ya
|
Low Squat & Pulse |
| Where it’s covered in all the colored lights Where the runaways are running the night Impossible comes true Intoxicating you |
Low Squat w/ Raised Heel Pulses |
| (Oh, this is the greatest show)
|
Squat & Stand |
| We light it up We won’t come down And the sun can’t stop us now Watching it come true It’s taking over you |
Squat with Alternating Weigh Shift Right/Left |
| (Oh, this is the greatest show)
|
Squat & Stand |
| Where it’s covered in all the colored lights Where the runaways are running the night Impossible comes true It’s taking over you |
Squat, toes, flat, stand |
| (Oh, this is the greatest show)
|
Squat & Stand |
| We light it up We won’t come down And the walls can’t stop us now Watching it come true It’s taking over you |
Squat to toes |
| (Oh, this is the greatest show)
|
Squat & Stand |
Arms: One Less Day (3:05)
| I’m not afraid of getting older I’m one less day from dying young I see the light go past my shoulder I’m one less day from dying young
|
2 count Fly |
| I see my life Like a train with a one-way track I’ve made mistakes And I couldn’t take ’em back And I’ve been runnin’ ’round in circles ‘Til I’m dizzy, I can’t lie But every night I go to sleep’s A day that I survive
|
Single Count Row |
| I’m not afraid of getting older I’m one less day from dying young I see the light go past my shoulder I’m one less day from dying young
|
2 Count Fly |
| And I’ve seen my friends Fall away before their time And I’ve been afraid That I may follow in their light So I drink and love and whisper All the things I know are right Someday, I will leave this world But maybe not tonight
|
Tricep Kickbacks |
| I’m not afraid of getting older I’m one less day from dying young I see the light go past my shoulder I’m one less day from dying young I’m one less day from dying young (yeah!)
|
2 Count Fly |
| All my life I have been wandering Burning up my candle like my time just won’t end And I’ll keep burning ’til there’s nothing left Praying that tomorrow I can do it all again And if I get tomorrow, I will do it all again
|
4 count Tricep kickback Twists |
| I’m not afraid of getting older I’m one less day from dying young And I see the light go past my shoulder I’m one less day from dying young
|
2 count Fly |
| I’m not afraid of getting older I’m one less day from dying young I see the light go past my shoulder I’m one less day from dying young (From dying young!) I’m one less day from dying young (From dying young!) Hey! |
Alternating Bow & Arrow/Row |
Lunges: Ex’s & Oh’s (3:22)
| Well, I had me a boy, turned him into a man I showed him all the things that he didn’t understand Whoa, and then I let him go
|
Right Lunge: Single |
| Now, there’s one in California who’s been cursing my name ‘Cause I found me a better lover in the UK Hey, hey, until I made my getaway
|
Right Lunge 2 & 2 |
| One, two, three, they gonna run back to me ‘Cause I’m the best baby that they never gotta keep One, two, three, they gonna run back to me They always wanna come, but they never wanna leave
|
Right Lunge down 3, up 1 |
| Ex’s and the oh, oh, oh’s they haunt me Like ghosts they want me to make ’em all They won’t let go Ex’s and oh’s
|
Right Lunge: Single (then change to Left) |
| I had a summer lover down in New Orleans Kept him warm in the winter, left him frozen in the spring My, my, how the seasons go by
|
Left Lunge: Single |
| I get high, and I love to get low So the hearts keep breaking, and the heads just roll You know that’s how the story goes
|
Left Lunge 2 & 2 |
| One, two, three, they gonna run back to me ‘Cause I’m the best baby that they never gotta keep One, two, three, they gonna run back to me They always wanna come, but they never wanna leave
|
Left Lunge Down 3, Up 1 |
| Ex’s and the oh, oh, oh’s they haunt me Like ghosts they want me to make ’em all They won’t let go
|
Left Lunge: Single |
| My ex’s and the oh, oh, oh’s they haunt me Like ghosts they want me to make ’em all They won’t let go Ex’s and oh’s
|
Alternating Left & Right Singles |
| One, two, three, they gonna run back to me Climbing over mountains and a-sailing over seas One, two, three, they gonna run back to me They always wanna come, but they never wanna leave
|
Right Lunge and pulse for 7 Left Lunge and pulse for 7 |
| My ex’s and the oh, oh, oh’s they haunt me Like ghosts they want me to make ’em all They won’t let go
|
Right Lunge Single 8 |
| Ex’s and the oh, oh, oh’s they haunt me Like ghosts they want me to make ’em all They won’t let go Ex’s and oh’s
|
Left Lunge Single 8 |
Core/Abs: Cheap Thrills (3:40)
| Come on, come on, turn the radio on It’s Friday night, and it won’t be long Gotta do my hair, put my make-up on It’s’Til I hit the dance floor, hit the dance floor I got all I need No, I ain’t got cash, I ain’t got cash But I got you, baby Friday night, and it won’t be long
|
LBC |
| Baby, I don’t need dollar bills to have fun tonight (I love cheap thrills) Baby, I don’t need dollar bills to have fun tonight (I love cheap thrills) But I don’t need no money As long as I can feel the beat I don’t need no money As long as I keep dancing
|
Bicycles |
| Come on, come on, turn the radio on It’s Saturday, and it won’t be long Gotta paint my nails, put my high heels on It’s Saturday, and it won’t be long ‘Til I hit the dance floor, hit the dance floor
|
Glute Bridges |
| Baby, I don’t need dollar bills to have fun tonight (I love cheap thrills) Baby, I don’t need dollar bills to have fun tonight (I love cheap thrills) But I don’t need no money As long as I can feel the beat I don’t need no money As long as I keep dancing
|
LBC; knees together, Arms to Alternating sides |
| Music…
|
HUG Knees to Chest |
| I don’t need no money As long as I can feel the beat I don’t need no money As long as I keep dancing (Oh, oh, oh)
|
Spread leg straight and crunch to Center (slow count) |
| Baby, I don’t need dollar bills to have fun tonight (I love cheap thrills) Baby, I don’t need dollar bills to have fun tonight (I love cheap thrills) But I don’t need no money As long as I can feel the beat I don’t need no money As long as I keep dancing
|
Bicycles |
| La-la-la-la-la (I love cheap thrills) La-la-la-la-la (I love cheap thrills) La-la-la-la-la (I love cheap thrills) La-la-la-la-la (I love cheap thrills) |
Tuck and Extend |
Core/Abs: Sweet But A Psycho (3:06)
| Oh, she’s sweet but a psycho A little bit psycho At night she’s screamin’ “I’m-ma-ma-ma out my mind” Oh, she’s hot but a psycho So left but she’s right, though At night she’s screamin’ “I’m-ma-ma-ma out my mind”
|
Hands and toes: 4 count
Kick R leg up, Tuck knee & bring to chest Kick R leg back, bring to floor Alternate |
| She’ll make you curse, but she a blessin’ She’ll rip your shirt within a second You’ll be coming back, back for seconds With your plate, you just can’t help it
|
Hands and toes: 2 Count
Alternate hip dips |
| No, no, you’ll play along Let her lead you on You’ll be saying, “No, no” Then saying, “Yes, yes, yes” ‘Cause she messin’ with your head
|
Drop to chest push up to arch back |
| Oh, she’s sweet but a psycho A little bit psycho At night she’s screamin’ “I’m-ma-ma-ma out my mind” Oh, she’s hot but a psycho So left but she’s right, though At night she’s screamin’ “I’m-ma-ma-ma out my mind”
Grab a cop gun” kinda crazy
|
Hands and toes: 4 count
Kick R leg up, Tuck knee & bring to chest Kick R leg back, bring to floor Alternate |
| See, someone said, “Don’t drink her potions She’ll kiss your neck with no emotion When she’s mean, you know you love it ‘Cause she tastes so sweet, don’t sugarcoat it”
|
Hands and toes: 2 Count
Alternate hip dips |
| No, no, you’ll play along Let her lead you on You’ll be saying, “No (no, no, no), no (no)” Then saying, “Yes, yes, yes” ‘Cause she messin’ with your head (hey)
|
Drop to chest push up to arch back |
| Oh, she’s sweet but a psycho A little bit psycho At night she’s screamin’ “I’m-ma-ma-ma out my mind” Oh, she’s hot but a psycho So left but she’s right, though At night she’s screamin’ “I’m-ma-ma-ma out my mind”
“Grab a cop gun” kinda crazy
|
Hands and toes: 4 count
Kick R leg up, Tuck knee & bring to chest Kick R leg back, bring to floor Alternate |
| You’re just like me, you’re out your mind I know it’s strange, we’re both the crazy kind You’re tellin’ me that I’m insane Boy, don’t pretend that you don’t love the pain
|
Rock a Straight Arm Plank |
| Oh, she’s sweet but a psycho A little bit psycho At night she’s screamin’ “I’m-ma-ma-ma out my mind” Oh, she’s hot but a psycho So left but she’s right, though At night she’s screamin’ “I’m-ma-ma-ma out my mind”
“Grab a cop gun” kinda crazy
|
Hands and toes: 4 count
Kick R leg up, Tuck knee & bring to chest Kick R leg back, bring to floor Alternate |
