Ricky’s Vida Loca

Ricky’s Vida Loca

Volunteered for my first Q this past Jailbreak and since I am Ricky Martin, I decided to incorporate some song driven workouts.  Thanks to Heehaw for providing the speaker!!

It was 5:30 and was pleasantly surprised with a good turnout of people. Introduced my self and we then proceeded to mosey to the end of the pier for a quick warm-up:

Warm-up:

SSH X 20 IC

Weed Pickers x 20

Bat wings:

LBACs Front x 12, LBACs Reverse x 12, Seal Claps x 12, Overhead Claps x 12

Don Quijotes x 20

Mosey towards The Public Library (Casino? Never know how ya’ll call this place)

The Thang:

The following are song driven workouts characterized by a repeating element that queues a certain exercise! You can apply it to every song! I later learned that some of them had already been done in the past by some, but I brought some other songs with some hard routines. We did the following:

  • Roxanne – The Police: Every time Sting sings Roxanne you do a burpee, in the meantime you are supposed to do SSH. Total of around 27 burpees
  • Alone (Calvin Harris Remix) – 30 sec. rest followed by 45 sec. sprint until the beat dropped again.
  • Proud Mary – Creedence Clearwater Revival: BBS throughout the entire song except for the chorus, every time they say “rolling” you alternate between flutter kicks and rosalitas and then you continue doing BBS throughout the rest of the song.
  • Alone (Calvin Harris Remix) – 30 sec. rest followed by 45 sec. sprint until the beat dropped again.
  • Flower – Moby: Do as the song says! For every “bring sally down” you squat until you hear a “bring sally up”.
  • Alone (Calvin Harris Remix) – 30 sec. rest followed by 45 sec. sprint until the beat dropped again.
  • Bodies – Drowning Pool: This is a tough one… Plank position for the entire song but every time they count you drop and do a Merkin, during the chorus when they yell “let the bodies hit the floor” you do Mtn. Climbers and you do not let your body hit the floor.
  • Alone (Calvin Harris Remix) – 30 sec. rest followed by 45 sec. sprint until the beat dropped again.
  • Switch -Will Smith: Lunges during verse, squats during chorus.
  • Alone (Calvin Harris Remix) – 30 sec. rest followed by 45 sec. Rocky Balboas.
  • Thunderstruck – AC/DC : Plank Position Merkin on every “thunder”
  • Alone (Calvin Harris Remix) – 30 sec. rest followed by 45 sec. Rocky Balboas.
  • Till I Collapse- Eminem: Wall sit the entire song till you collapse!!!

Moseyed like champs back to the flags listening to Circles by Post Malone.

CoT: Milkbone, Alzheimers, Blackberry, Saint 20, Loveseat, Heehaw, Billy Banks, fidget spinner, Yogi Bear, Uptown Girl, T.C.

Naked Man Moleskine:

I am thankful for being part of this community. There is an innate will in all of us to better ourselves through our jobs, families and our passions, it is only coherent to also want to be better to ourselves and take care of our mind and body through exercise and good habits, especially by being inspired by a group of like-minded people such as yourselves. You all inspire me to push through every workout! That is why I wanted to include tough exercises so we could all push together on the beat.  There is nothing more rewarding than doing what you love, so I wanted to bring a bit of my passion for music to push me to where I could in each workout.

Here is the playlist for the whole workout! Plus some more that I will continuously add:

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