Playlist of Pain

QIC: Bonsai

Date: 01/28/2021

PAX: Abercrombie, Clothespin, 9 Volt, Mrs. Baker, Thin Mint, Tinkerbell, El Chapo

AO: The Battery


33 degrees wasn’t so bad at first, but the 13mph winds were exceptionally unpleasant.


Mosey around the dog park and group up in the parking lot.

10 SSH – IC

Forward Fold – Silent Count

10 SSH – IC

10 Third Grade Exercise – IC

5 Worlds Greatest Stretch – IC each side

10 SSH – IC

10 Don Quixote’s (Windmills) – IC

10 SSH – IC

Mosey to the skate park for the Thang.

The Thang

The Thang consisted of various songs that used repeating words to trigger an exercise.

“Tubthumping” by Chumbawamba
SSH throughout the song dropping for a burpee every time the song says “I get knocked down”. Extra Credit: Double up the Burpees by dropping every time they sing “down”.

“ABC” by Jackson 5
On your six. Maintain flutter kicks or Freddie Mercurys throughout the song. During the chorus, perform an Alphabet exercise. Alphabet exercise is to draw the uppercase alphabet with your toes, keeping your feet off the ground. Return to flutter kicks/Mercurys during verses and pick up where you left of for each chorus. Try to get through the whole alphabet before the end of the song, moving to 1-10, then lowercase letters if you do.

“Kung Fu Fighting” by Carl Douglas
Hold Al Gore while punching during verses. Front Kick or Imperial Walker during chorus, alternating legs. Extra Credit: Squat between kicks.

“Roxanne” by The Police
On your six. Pickle pointers until you hear the trigger words. Big Boi Situp on “Roxanne”. Box Cutter on “Red Lights”.

Indian Run around the dog park. Stopped halfway to do some arm exercises to loosen up. 5 each IC of Little Baby Arm Circles forward, backward, seal claps, overhead claps, Moroccan Night Clubs. Moseyed back to the skate park.

“Cupid Shuffle” by Cupid
Hold plank position and perform exercises based on a few trigger words in the song.

– “Cupid Shuffle” – Shoulder Touches
– “Down, Down, Do your dance” – Merkin, then Spiderman (Extra Credit: two merkins)
– “To the Right” – Plank shuffle right
– “To the Left” – Plank shuffle left
– “Now kick” – Donkey Kick
– “Walk it” – Mountain Climber

“Thunderstruck” by AC/DC
Keep step ups going throughout the song. Squat on the trigger word “Thunder”.


QIC spoke about personal experience with needing to trust in God despite life not looking like you may expect or want it to. You have people around you to help you stay on the right path. We have the bible as a guide to making right decisions. God did not bring us to where we are just to abandon us.

Proverbs 3:5-6 (New International Version)

Trust in the Lord with all your heart
    and lean not on your own understanding;
in all your ways submit to him,
    and he will make your paths straight.[a]


Mrs Baker’s shoulder was holding up surprisingly well despite all those squats.

Clothespin is a glutton for punishment. Almost 50 Burpees during Tubthumping.

I need to teach some of you all how to punch.

I underestimated the difficulty of doing all of these songs at once. Some modifications were required….