Aquaman v Rafiki

Sound Bite started us off with a 5-minute warm-up

Round1 – Aquaman
We started off with doing rounds of the following exercises:

• Deadlifts
• Upright rows
• Rafiki
• Rows
• Shoulder Press
• Merkins

We did the first round at 16 reps (for Rafiki 16 years of services at ECU), next round was 20 reps (for Aquaman 20 years of services at ECU).

Round 2 – Rafiki
YHC must admit, he was a little shook after learning that Aquaman had been stalking him online.
We started this round with a little Roxanne. While running in place or squatting, PAX did a burpee for every time Roxanne was said in her namesake song.
Song 2 was Thunderstruck. PAX held plank for the duration of the song, doing a merkin each time the word thunder came up.
To close, PAX were instructed to do squats in cadence. Tempo was adjusted throughout. YHC taught PAX how to breath into their abdomen.

Round 3 – Aquaman

At the next ten minutes we did monster step overs, over all the picnic table. Next we did the following:

• 5 menkins – 50 Hallelujah
• 10 menkins – 50 Hallelujah
• 15 menkins – 50 Hallelujah
• 10 menkins – 50 Hallelujah
• 5 menkins – 50 Hallelujah

Then we did monster step overs, over all the picnic table again and end with 30 LBCs.

Round 4 – Rafiki

PAX were instructed to select a good rock and meet back at the flag. This round’s song was Bring Sally Up. Rock’s were lifted overhead. We followed the instructions in the song to squat with rocks overhead.
Next up was “Swinging” by Jon Anderson. PAX continually curled their rocks until “swinging” was heard. At the point PAX switched to rock swings until the chorus was over. This was repeated until the song was complete.
Finally, PAX did back bridges for time, focusing on squeezing the glutes.

Foreskin – Aquaman
After a tie in my last Q vs Q against String Bean it felt great to get a win against Rafiki this morning.

Moleskin – Rafiki
YHC loves a good QvQ. I was feeling musical this morning and it showed. Congrats to Aquaman for showing up today. It was a start.