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)
A few pax got some running in to help warm up for the premier Thursday non-running workout. It was a festive crowd, excited to see what would unfold before them. Muscle confusion and musical taste confusion reigned to keep pax guessing and working hard.
Warmorama
- SSH
- IW
- Copperhead Squat
- Copperhead Merkin
- Whirley and claps
- Cherry Pie burpees
The Thang
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100! (each) – merkins, squats, Peter Parker
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Mosey/Lunge walk to rock pile
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Tabata with rocks
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Skull crusher
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Goblet squat
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Heels to Heaven
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“Bonus” fun
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Pax count off (and remember their number)
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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
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Carry – approx 20 yds out and back
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30 kb swings
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10 Greg Louganis
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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:
- Basket case – Green Day
- Black Hole Sun – Soundgarden
- We Want the Funk – George Clinton
- Loser – Beck
- Interstate Love Song – Stone Temple Pilots
- I like to Move It – Reel 2 Real
- What a Man – Salt n Pepa
- Wild Night – John Cougar Mellencamp
- Mr. Wendel – Arrested Development
- Regulate – Warren G
- Gin and Juice – Snoop
- Whoomp! There it is – Tag Team
Prayers
- Pax in St. Louis
- Aging Parents
- Pax running this weekend
1 Comment
Green Acres
I’m not dead! Don’t throw me on the cart! 😅 Great workout, well planned and executed. Thanks for leading 👏
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