Counting, lifting, and bonus work at TRQ

Counting, lifting, and bonus work at TRQ

QIC: BAM

Date: 05/02/24

PAX: Wobegon, Green Acres (WD), Starfish, Boomerang, Dizzy Gillespie (WB), Transcript, Argyle, Pony Express, Ziggy Stardust, Giles, Singing Cowboy, Boomhauer, BAM (QIC)

• SSH
• IW
• Copperhead Squat
• Copperhead Merkin
• Whirley and claps
• Cherry Pie burpees

• 100!  (each) – merkins, squats, Peter Parker
• Mosey/Lunge walk to rock pile
• Tabata with rocks
  • Skull crusher
  • Goblet squat
  • Heels to Heaven

• Pax count off (and remember their number)
• While regular exercises are happening, 1 pax at a time does bonus work with 40 lb kbell, once all have completed, a new bonus exercise will be called
  • Carry – approx 20 yds out and back
  • 30 kb swings
  • 10 Greg Louganis

FIN!

NMM

• Delta Blues was the initial guess of a playlist theme that Cowboy tried to share with Dizzy, Green Day and Beck would like a word.
• The initial 100 exercise seemed enjoyed by pax and got the heart rate up
• As we moseyed to rock pile, pax were supposed to share carrying kb.  Once Green Acres got it, pax soon ditched him and left him for dead, until the benevolent Q noticed and got folks back in line to help out.
• What a Man by Salt n’ Pepa is what was played when Boomerang was at his wedding.
• Wobegon cracked the code that the Q didn’t remember, all songs (other than George Clinton) were released in 1994

Playlist:

1. Basket case – Green Day
2. Black Hole Sun – Soundgarden
3. We Want the Funk – George Clinton
4. Loser – Beck
5. Interstate Love Song – Stone Temple Pilots
6. I like to Move It – Reel 2 Real
7. What a Man – Salt n Pepa
8. Wild Night – John Cougar Mellencamp
9. Mr. Wendel – Arrested Development
10. Regulate – Warren G
11. Gin and Juice – Snoop
12. Whoomp!  There it is – Tag Team

Prayers

• Pax in St. Louis
• Aging Parents
• Pax running this weekend