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
5 AM turn the radio up
Where’s the rock and roll?

 

 

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
There’s an ache that you can’t ignore
Taking your breath
Stealing your mind
And all that was real is left behind

 

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
It’s flooding open
It’s the preacher in the pulpit and your blind devotion
There’s something breaking at the brick of every wall
It’s holding all that you know

Single Count Squats
So tell me, do you wanna go?

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 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
It’s only this moment
Don’t care what comes after
It’s blinding, outshining anything that you know
Just surrender ’cause you’re calling and you wanna go

 

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
I got all I need
No, I ain’t got cash, I ain’t got cash
But I got you, baby

 

 

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
She’s poison but tasty
Yeah, people say, “Run, don’t walk away”
‘Cause she’s sweet but a psycho
A little bit psycho
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

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
She’s poison but tasty
Yeah, people say, “Run, don’t walk away”
‘Cause she’s sweet but a psycho
A little bit psycho
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

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
She’s poison but tasty
Yeah, people say, “Run, don’t walk away”
‘Cause she’s sweet but a psycho
A little bit psycho
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

 

Pictures:

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