Greatest Van Halen Mallcop Dance Video Ever Made

WAR *8 Minutes w/ no set number of reps

PLANK JACKS

MOUNTAIN CLIMBER

CRUCIFIX CRUNCH (start in crucifix position into knee tuck/v-up)

LOW SLOW FLUTTER

PLANK SIDE TO SIDE

PETER PARKER (PLANK KNEE TO ELBOW)

FREDDY MERCURY

USA HAMMER

THANG

WALKING LT DAN-BURPEE LADDER (1-10) *every 10 yards or so…

***Q changed it up here and there to keep it fresh***

MALL COP’S MERKIN MANIA

  • DIAMOND x20
  • 5 SECOND [eccentric] x20
  • SCORPION [Lx10&Rx10]
  • RANGER x20
  • STAGGERED *Chest to the floor & switch each time [Lx10&Rx10]

While LA MACERENA is played *Thunderstruck style [AMRAP- SIDE STRADDLE HOP (Jumping Jacks) w/ BURPEE performed every time Macarena is said]

VAN HALEN’S REVENGE

*AMRAP w/ random movement changes called by Q done for the duration of Van Halen’s “Jump” from the 1984 album

  • STAR JUMP AMRAP
  • JUMP LUNGES AMRAP
  • CURPEE x20 AMRAP

MARY

LOW DOLLY x20 + High Dolly x20 + SUPERMAN BANANA * Done to the Greatest American Hero Theme Song+ BROGA & USA HAMMER x1

FNG-Marvel, Bobby Knight (Marvel’s dad), Misfire, All Blacks, Eggplant Hey Guy’s dad), FNG-Hey Guy, Red Dragon, TPS & Slumlord-QIC

MOLESKIN

This was a deceptively brutal workout. T-claps to the FNGs for hanging in there. It was challenging for a seasoned athlete and newbie. Van Halen and Greatest American Hero were big hits. A little nostalgia for your Saturday morning. It was an honor to serve. #SYITG

~S

 

By |2019-08-27T10:41:21-04:00August 27th, 2019|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, Cougar Town, F3, Greensboro, NC|0 Comments

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