- QIC: Harry Carry
- When: 08/13/2021
- Pax: Grinder, Harry Carry, Italian Job, Kielbasa, Ruby Slippers, Splinter
- Posted In: Varsity
Six pax for a birthday workout. This was workout #2 of my Trifecta Q’s.
Warm Up
Mosey run (Toy soldiers, high knees)
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog
Headed towards the benches area under the awning in front of the school.
Thang 1: HIIT Routine (the 1990’s playlist begins here)
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Dips
Bobby Hurley’s
Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
plank jacks
Set C: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat Jumps
step ups
SSH
In between sets we did some bear crawls. Rinse/Repeat sets as time permitted.
Thang 2: Sexy Derkin challenge: Done to the song “I’m too Sexy”. Pax do a derkin at each “sexy”. Total of 22 derkins in 2 minutes 50 seconds.
Run to shovel flag. Some light Mary (LBC, Hello Dolly)
Fini, COT
NMM: Awesome way to start the day, my 47th birthday. Truly an honor to spend it with these pax.
Blessed with a bright shooting star before the workout began (thanks sky Q).
Lots of chatter…I think collectively we named every rock band from the 1990’s.
Treats were handed post workout: Stracciatella mini cupcakes (thanks to my M).
Playlist:
Title | artist | Year released | length |
beautiful people | maryln manson | 1996 | 3:43 |
everlong | foo fighters | 1997 | 4:11 |
I am one | smashing pumpkins | 1991 | 4:06 |
song 2 | blur | 1997 | 2:01 |
been caught stealing | janes addiction | 1990 | 3:35 |
flag pole sitta | harvey danger | 1997 | 3:37 |
more human than human | white zombie | 1995 | 4:28 |
seether | veruca salt | 1994 | 3:17 |
suicide blonde | inxs | 1990 | 3:52 |
Vow | garbage | 1995 | 4:30 |
Derkin Challenge Song: | |||
I’m too sexy | Right Said Fred | 1992 | 2:50 |