Squat Thrusts in the Forecastle

Gentlemen gentlemen let's see those shining eyes
I've a treat for you all, a special surprise
The captain's commanded I keep my seamen tight
So loosen those limbs and follow me into the light

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Flex deep at the waist and release the hamstrings
Arms you cast wide to expose the solar plexus
Find a comfortable position with plenty of space
Begin on my signal and go at a medium pace

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Squat thrusts in the forecastle
Concentration's total
You're up you're down you're back you're forth
You're east you're west you're south you're north

Let me have a look at you now that you're warm
Take a breather boys, you should be proud of your form
The captain's inveighed against loafing and unsportsmanlike play
So forgive my insistence on one more full-chested foray

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Squat thrusts in the forecastle
Concentration's total
You're in you're out you twist you turn
You flex you bend you ache you burn