Thursday, September 21
Always 70 and Sunny
Always 70 and Sunny

36.5 Minutes of 90s Hip Hop


Ten fine gentlemen, including two from downrange, convened in the well lit parking lot of the former darkest AO in RVA. After exchanging comments about personal clothing choices and waiting for Fudd to arrive (on time no less), away we went. It was exactly as described below.

Short mosey around the drop off loop, back up to the blacktop sea, almost all the way to the gaga pit. Circle up for disclaimer and COP:

  • 20x SSH
  • 10x Helicopters
  • 10x Don Quixotes
  • 7ishx reverse hip walk extensions
  • 20x Mountain Climbers
  • 10x Merkins
  • 10x Scorpion Kicks
  • 10x Freddie Mercuries

The Thang

Stay exactly where we were and pop open the trusty interval timer, setup exactly for what was planned today. Tabatas, 30 seconds on, 15 seconds recovery. 3 sets of each of the following with 30 second rest when changing exercises.

Merkins / Squats / WWIIs / Dips / Lunges / Flutter Kicks / Diamond Merkins / High Knees / Heels to Heaven / Carolina Dry Docks / Jump Squats / LBCs / Burpees



YHC often gets grief about volume of running during my Qs. Today was a different attempt at diverse workout while still having moments of elevated cardio. Success or failure? Only a thumbs up or thumbs down in Slack will tell.

It only took one set of one exercise before one of the (unnamed) PAX members disclaimed, “Boring”. YHC quickly audibled during the change in exercises to add music, starting with “Platinum Pop Hits” for about 30 seconds before quickly changing to 90s Hip Hop, the latter offering the PAX the opportunity to practice rhythm cadence. Most songs were crowd pleasers.

The final set, after the last of the normal sets, resulted in many questions from an expected PAX member. YHC didn’t even have to jump in to explain as his peer to his left quickly retorted, “He’s the Q, he can do whatever he wants”. Thank you Bodos!

Welcome to our PAX from out of town, plenty of good options around town to check out while you are here.

¡Adios muchachos!

– Splinter


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