Ladies Night at 0.0- A Two Act GCOD Production featuring 4 Dudes and No Tomato

  • by
  • Workout Date - 12/15/2014
  • Q In Charge - Grilled Cheese On a Donut
  • The PAX - Slim, Grit, DENIED, GCOD
  • AO -

Act I, Scene I

[The scene unfolds with 4 dishelved gentlemen converging in the dark, downtown of Greenville. It’s cold outside.]

Slim: Who’s ready to get weird with GCOD?
Grit: I’m all about the weird, but what’s a GCOD?

[Slim and GCOD chuckle knowingly.]

Grit: Ok, what’s the inside joke from THE Twitter?
Slim: GCOD is Grilled Cheese On a Donut.
Grit: Oh OH. I’m slow. He’s a GCOD.


ACT I, Scene II

[This scene unfolds with GCOD expaining a few new exercises (Crab Cake, Sponge Bob/Jacques Costeau, Sprinter Sit Ups) and the format of the work out. 3 exercises per song, 20 reps each, 3 rounds. Finish early and rest for duration of the song.]

Grit: So we’re not going to Side Straddle Hop first?


ACT I, Scene III

[GCOD hits play and as the workout begins.]

Shake It Off- Taylor Swift
[Director’s Note: Hootie is actually the guy in the video Tay Tay refers to when she sings “to the fella over there with the hella good hair…”]
Werkins/Mtn Climbers/Smurf Jack

Bang Bang- Jesse J ft. Ariana Grande & Nicki Minaj
Plank Shoulder Touches/Crab Cake/Fairy Jack

Problem- Ariana Grande ft. Iggy Azalea
Stagger Merkins/Sprinter Sit Ups/Squats

Fancy- Iggy Azalea
Derkins/Sponge Bobs/Donkey Kicks

Black Widow- Iggy Azalea
Dips/Dead Cock Roach/Lunges

Super Bass- Nicki Minaj
Carolina Dry Dock/Russian Twist/ Monkey Humper



ACT II, Scene I

[All plays need comic relief. Enter the strangest musical transition on record.]

Who Built The Ark- Raffi
Bear Crawl/Duck Walk/Crab Walk


Act II, Scene II

[The Gloom ensues.]

Dark Horse- Katy Perry
Werkins/Mtn Climbers/Smurf Jack

Chandelier- Sia
20 PST/Crab Cake/Fairy Jack


Act II, Scene III

[Minutes of Mary commence.]

Lips Are Moving- Meghan Trainor
20 Hello Dolly IC
20 Flutters IC
20 Air Humpers IC
20 LBCs IC

LA LOVE (la la)- Fergie


The Critics Weigh In

This was not easy. The PAX completed 3 rounds of the exercises with time to spare just once, which resulted in non stop movement. All told, we completed 300 merkins or merkin like exercises. Hit the core pretty hard through out, while the legs got the most rest. Fairy Jacks suck. They look stupid, feel stupid and and hard to do. They are much more tolerable when Nicki Minaj raps or Sia belts out Chandelier with her funny accent. Great work from the PAX today. For the record, DENIED and Grit both knew plenty of these songs. Slim, I’m sorry, but I can’t workout to the Avetts or JT… Thank you for indulging me.

Prayers for all those traveling around the Holidays.
F3 Connect Thursday 11:30-1 at Palmetto Ale House on Pelham. Scuba Steve will be speaking about his role at FIKE, why mentoring is important and how you can get involved.

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