• When: 2019-04-16
  • QIC: Twerk
  • The PAX: Abner, Two Star, Dominion, Big Al, Escobar, UpCharge, Saget, Rec, Drysdale, Twerk.

10 Pax Learn how to dance with a Twerk VQ Tabata workout

Tabata workout with music

This was a good workout with good fellowship.

Weather: Clear morning with a cool temp of 50



Mosey to the Loading Dock
SSH x 20 IC
TTT x 20 IC

Grabbed 2 bricks and gathered around in a circle on the basketball court for a Tabata style workout.

We performed 3 sets of the below exercises. (45 seconds of work and 15 seconds of rest for each exercise)

2 Burpees plus 5 SSH
Long Jump and Jog backwards to starting position
Squat with double pulse at the bottom
High knees
Plank jump
Merkin walk – 2 right and 2 left
High speed curls for the girls
Lunge pulse – Left leg front
Lunge pulse – Right leg front
Spider Merkin
The last set we substituted the little baby arm circles with the bricks in place of the Spider Merkin.

Returned the bricks to brick pile.

Mosey back to the shovel flag.


Good Friday workout 4am @ River Bluff
Gauntlet 5am @ Surge tomorrow
Ville to Ville Run for 2020 – on waiting list

Prayer Requests:

Pray for friend of Rec

Pray for Saucy