Beat the Whistle

  • Workout Date - 03/27/2023
  • Q In Charge - Mr. Rogers
  • The PAX - Mab Mab, Beaker, PSI, Wings, Bullseye
  • AO -


Calm, clear and perfect.


The workout started off with a bang…literally.  As the PAX circled up, we heard the screech of tires and the sound of someone going offroad.  After a few shrugged shoulders, we hit the road to see if everyone was okay.  After trekking about halfway there, we saw taillights leaving.  Oh well, now that we’re warm…

Imperial Walker 20 IC

Mountain Climber 20 IC

Windmills 20 IC

The Thang

Nothing fancy today – just basic interval training.  The goal was to alternate through lower, upper and core exercise with short runs between sets.  QIC used the “HIIT internal training timer” on his Android phone to keep us on track.  Highly recommended.

60 secs of AMRAP exercise + 90 sec lap around the parking lot and back to the starting point.


  1. Burpees
  2. Squats
  3. Merkins
  4. Big Boy Situps
  5. Lunges
  6. Air Presses
  7. Heels-to-Heaven
  8. Air Humpers
  9. Ranger Merkins
  10. Russian Twist

After 25 min of non-stop movement, the SweatFest was in full force.  Next was a trip down the parking lot with alternating exercises at each tree:

  1. Lunges to 1st tree
  2. Bear Crawl to 2nd tree
  3. Broad Jumps to 3rd tree
  4. Crab Walk to the curb
  5. Wheel of Merkin on the curb
    1. Hands on curb – 10 OYO
    2. Left hand on curb – 10 OYO
    3. Right hand on curb – 10 OYO
    4. Feet on curb – 10 OYO
  6.  Dips – 15 IC  (Crowd pleaser)


  • LBC 2.0  20 IC
  • Freddie Mercury
  • Flutters 10 IC (slow)


  • Prayers for law enforcement and first responders.
  • Prayers for Walker (Nailpop’s son) – ongoing battle with unrelenting seizures.




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