{"id":26541,"date":"2026-03-12T21:43:34","date_gmt":"2026-03-13T01:43:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26541"},"modified":"2026-03-12T21:43:34","modified_gmt":"2026-03-13T01:43:34","slug":"the-trq-mix-tape","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/03\/the-trq-mix-tape\/","title":{"rendered":"The TRQ Mix Tape"},"content":{"rendered":"<p><b>Beatdown.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>TUBTHUMPING<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">exercise:<\/span><b> SSH<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>I get knocked down<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Burpees<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>ALL I DO IS WIN<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">exercise:<\/span><b> Low Dollies<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Win<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Hip Thrusts<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Hands up \/ Hands Down<\/b><span style=\"font-weight: 400\">\u201d, put your <\/span><b>Hands Up or Down<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>JUMP AROUND<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">exercise:<\/span><b> Imperial Walkers<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Jump<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Knee Tuck Jumps<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>BICYCLE RACE<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">exercise:<\/span><b> Legs at six inches<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Bicycle<\/b><span style=\"font-weight: 400\">\u201d or <\/span><b>\u201cBike\u201d<\/b><span style=\"font-weight: 400\">, do <\/span><b>Freddie Mercuries<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>FLOWER<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">exercise:<\/span><b> Plank<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Green Sally Up<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Merkin up<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Green Sally Down<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Merkin down<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>LIVIN\u2019 ON A PRAYER<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">exercise:<\/span><b> SSH<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Prayer<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Burpees<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Whoa<\/b><span style=\"font-weight: 400\">\u201d or <\/span><b>\u201cOH\u201d<\/b><span style=\"font-weight: 400\">, do <\/span><b>Monkey Humpers<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>THUNDER<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">exercise:<\/span><b> Mountain Climbers<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Thunder<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>WWIIs<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Lightning<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Diamond Merkins<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>THE REAL SLIM SHADY<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">exercise:<\/span><b> Al Gore<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Stand Up<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Sumo Jump Squats<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Slim Shady<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Groiners<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>GANGNAM STYLE<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">exercise:<\/span><b> Reverse Lunges<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Gangnam Style<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Dips<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Hey sexy lady<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Irkins<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>IMMA BE<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">exercise:<\/span><b> Elbow Plank<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Imma be<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Pickle Pounders<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>THE WARRIOR\u2019S CODE<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">exercise:<\/span><b> Plank Jacks<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Warrior<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Mike Tysons<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>Fight<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Shoulder Taps<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>ONE MORE TIME<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">exercise:<\/span><b> SSH<\/b><\/li>\n<\/ul>\n<ul>\n<li><span style=\"font-weight: 400\">when you hear: \u201c<\/span><b>One more time<\/b><span style=\"font-weight: 400\">\u201d, do <\/span><b>Burpees<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Finished.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>Today\u2019s Q\u2019s Random Musings:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">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.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The PAX were great today. Since this was the remastered version of the mix tape, YHC hadn\u2019t \u201clistened\u201d 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\u2019t.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">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<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Much thanks to Turnover for not posting this time so I don\u2019t have to hear about doing pickle pounders for the next 5 years straight.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">If there was any shred of doubt to Root Canal\u2019s 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.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Apparently Green Acres learns of \u201cnew\u201d music by whatever Carolina plays at basketball games.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">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.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Zima was a proud Q this morning.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Announcements:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Samaritan Ministries help on Monday night<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Prayers:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Peace in the world<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Aging parents (and other family members)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">All those unspoken prayers<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">\u00a0Boomerang expertly took us out.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beatdown. &nbsp; TUBTHUMPING exercise: SSH when you hear: \u201cI get knocked down\u201d, do Burpees &nbsp; ALL I DO IS WIN exercise: Low Dollies when you hear: \u201cWin\u201d, do Hip Thrusts when you hear: \u201cHands up \/ Hands Down\u201d, put your Hands Up or Down &nbsp; JUMP AROUND exercise: Imperial Walkers when you hear: \u201cJump\u201d, do [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,85],"tags":[],"class_list":["post-26541","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Zima","date":"3\/12\/26","pax":"Superfly, Root Canal, D-Day, Boomerang, THE Singing Cowboy, Wobegon, Green Acres, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26541","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26541"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26541\/revisions"}],"predecessor-version":[{"id":26542,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26541\/revisions\/26542"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26541"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}