The TRQ Mix Tape

The TRQ Mix Tape

QIC: Zima

Date: 3/12/26

PAX: Superfly, Root Canal, D-Day, Boomerang, THE Singing Cowboy, Wobegon, Green Acres, Zima

Beatdown.

TUBTHUMPING

• exercise: SSH

• when you hear: “I get knocked down”, do Burpees

ALL I DO IS WIN

• exercise: Low Dollies

• when you hear: “Win”, do Hip Thrusts

• when you hear: “Hands up / Hands Down”, put your Hands Up or Down

JUMP AROUND

• exercise: Imperial Walkers

• when you hear: “Jump”, do Knee Tuck Jumps

BICYCLE RACE

• exercise: Legs at six inches

• when you hear: “Bicycle” or “Bike”, do Freddie Mercuries

FLOWER

• exercise: Plank

• when you hear: “Green Sally Up”, do Merkin up

• when you hear: “Green Sally Down”, do Merkin down

LIVIN’ ON A PRAYER

• exercise: SSH

• when you hear: “Prayer”, do Burpees

• when you hear: “Whoa” or “OH”, do Monkey Humpers

THUNDER

• exercise: Mountain Climbers

• when you hear: “Thunder”, do WWIIs

• when you hear: “Lightning”, do Diamond Merkins

THE REAL SLIM SHADY

• exercise: Al Gore

• when you hear: “Stand Up”, do Sumo Jump Squats

• when you hear: “Slim Shady”, do Groiners

GANGNAM STYLE

• exercise: Reverse Lunges

• when you hear: “Gangnam Style”, do Dips

• when you hear: “Hey sexy lady”, do Irkins

IMMA BE

• exercise: Elbow Plank

• when you hear: “Imma be”, do Pickle Pounders

THE WARRIOR’S CODE

• exercise: Plank Jacks

• when you hear: “Warrior”, do Mike Tysons

• when you hear: “Fight”, do Shoulder Taps

ONE MORE TIME

• exercise: SSH

• when you hear: “One more time”, do Burpees

Finished.

Today’s Q’s Random Musings:

• YHC was humbly honored to be at this workout with his geriatric brothers in the gloom. Unsure of how it would go, all expectations (and not bones) were shattered when the PAX completely dominated the beatdown.
• The PAX were great today. Since this was the remastered version of the mix tape, YHC hadn’t “listened” to it yet (i.e. completed a test run). Often some of the phrases were unintentionally missed by my less-than-optimal auditory skills. Quite a few of the PAX were very helpful in pointing out each time a phrase was mentioned, even though I wish they hadn’t.
• The Singing Cowboy earned his hazard pay today for listening to Zima ramble on during the EC run. Wobegon wisely put some distance between the conversation and himself. Green Acres just flatly went the other direction. #VeteranMoves
• Much thanks to Turnover for not posting this time so I don’t have to hear about doing pickle pounders for the next 5 years straight.
• If there was any shred of doubt to Root Canal’s senility, it all disappeared this morning. At one point, he just gave up completely on the exercises and performed what can only be described as the whitest old man dancing in the history of ever.
• Apparently Green Acres learns of “new” music by whatever Carolina plays at basketball games.
• Either the Q smartly positioned himself next to the speaker or the mumble chatter was unusually low. Perhaps the crowd was actually intent on listening for the trigger words.
• Zima was a proud Q this morning.

Announcements:

• Samaritan Ministries help on Monday night

Prayers:

• Peace in the world
• Aging parents (and other family members)
• All those unspoken prayers

 Boomerang expertly took us out.

Zima out.