RAINbow dash

Q.I.C.Crash and Junk Bond co-Qs
The PAX7: Rainbow Dash, Spring Break, Hot and Ready, Three Buck Chuck, Sherpa, Crash, Junk Bond
Workout Date03/01/2018
A.O. Main Thang

Seven came out for Main Thang in the light rain and gloom for a routine co-Q’d by Crash and Junk Bond and named after PAX Rainbow Dash.


  • Run in place (high knees) x 20 IC
  • Butt kickers x 20 IC
  • Abe Vigoda x 10 IC
  • SSH x 20 IC


Mosey to top of Poinsett Garage.


Two “pots o’ gold” at each end of the “rainbow,” which is the arc shape formed by 3/4 lap around the top of the parking deck from corner to corner. Crash Qs one pot of 7 exercises; Junk Bond the other. Each exercise performed continuously for 60 seconds, then mosey over the rainbow to the other pot o’ gold. Repeat. Hence, “Rainbow Dash”.


  1. Mountain climbers
  2. Split jumps (jumping lunge)
  3. Squats
  4. Bird dogs (in plank, raise and extend arm and opposite leg; alternate)
  5. Overhead air press
  6. People’s chair
  7. Merkins
  8. Bolt 45s
  9. American hammers
  10. Modified mountain climber (knees out to elbows)
  11. Hand-release Merkins
  12. Burpee Merkins (increase Merkin reps by one each Burpee)
  13. Dying cockroach
  14. Boxcutters

Mosey back to Peace Center.

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