Turn Down For What?

  • June 18, 2018; Heavy Metal Monday; OGAO-Hugh MacRae Park
  • 22 PAX: YHC (Seahorse) on Q + Gravity, Kung Fu Panda, Tom Sawyer, Bath Salts, Mr. T, The Adjuster, Niles & his FNG-Rikki Tikki Tavi, Jiffy Pop, Embezzler, Atari, Wapner, Sweater Vest, T.I., Milton, One and Done, Dog Fight, Gerber & his FNG-Speed Racer, Morpheus, Special K
  • Warm-up:
    • Count-off – starting off w/21 Pax – In circle, all pax high plank; every time DJ Snake & Lil Jon tell us to “Turn Down for What”, Pax do a Merkin…15 Merkins total and 3 minutes 33 seconds of planking – Hello Abs!
    • Follow the Q – Mosey around parking lot island, then back to right toward playground; weaving between informational nature signs, then back to AO for a quick run-through of the 20 stations
  • The Thang: Pax find a station, and perform that station’s exercise for 1 minute, switching to the right when the bell tolls; all while hand-selected motivational melodies play over bullhorn for maximum audibleness.


  1. 60 lb Sled pull
  2. Butterflies w/15lb barbells
  3. Player’s choice: 36” step-up or elevated crunchy frogs
  4. 45’ long, 4” wide Monster Battle Rope
  5. V-ups w/Kettlebell
  6. Parking Block Sprints
  7. Farmer’s Carry w/choice of twin 35lb kettlebells or two 40lb GoRuck Sandbags
  8. Bicep Curls with 30lbs on Hammer Curl Bar
  9. Lunge Press w/Kettlebell
  10. Elevated Platform Derkins – feet on 24” platform, hands on 12” platform
  11. Weighted handle Jump Rope
  12. Front / Lateral Raise w/10lb Kettlebell
  13. Tricep Extensions
  14. Inchworm Merkins
  15. Kettlebell Swings
  16. Deadlift Clean and Press w/Kettlebell
  17. Steering Wheel with 10lb plate
  18. Figure 8 w/Kettlebell
  19. Goblet Squat
  20. LBCs w/Kettlebell


  1. Cult of Personality – Living Colour
  2. Cum On Feel The Noise – Quiet Riot
  3. Stronger – Kanye West
  4. Believer – Imagine Dragons
  5. Get Ready For This – Stadium Anthems
  6. Where’s Your Head At – Basement Jaxx
  7. (Can’t you) Trip Like I Do – Filter and The Crystal Method
  8. No Shelter -Rage Against The Machine
  9. Rockin’ In The Free World – Neil Young
  10. La Grange – ZZ Top
  11. Just What I needed – The Cars
  12. Bulls On Parade – Rage Against the Machine
  13. Smoke On The Water – Deep Purple
  14. Long Cool Woman – The Hollies
  • COT/Moleskin:

Count-off – ending w/22 Pax…did someone get the Mogwai wet? Welcome 2 FNGs: Rikki-Tikki-Tavi (RTT), brought out by Niles and Speed Racer, brought out by Gerber.

Prayers for:

  •  *Gravity’s M-I-L who had surgery Monday – Isaiah 41:10 – God will comfort and strengthen her!
  •  *Speed Racer’s up-coming wedding (red tape associated w/spouse coming from abroad) Mark 10:9 – God’s got this!
  •  *RTT’s travels to S.C. with family and for his ministry in India. RTT will be heading to India soon to fulfill God’s calling and spread the Good Word.  The non-Christian sect in that area are known to be Hostile, but we know: Philippians 4:13; Psalm 121:1-8!  Word is F3 India is a possibility!
  •  *Thankfulness for the bodies and ability to do F3
  •  *Continued guidance to be better men in our community; better Fathers; better husbands

Thanks for starting the week off right with me. No refunds were requested, so I assume everyone got their money’s worth.  Always an honor and pleasure to lead.

Until next time,





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