Mile High Club
July 10, 2018
Is it Fall already?
July 10, 2018

Killer Queen

  • When: 07/10/2018
  • Q: Vegas
  • Pax: Bobbin, Eggy, Sled, Dracula, Jolly, Uhaul, (2.0s of course)

The Pax gathered at our normal Shelter #1 in the heat of the day to rock out to a Queen themed beatdown. Singing and dancing optional, water required.

Warm-a-rama  “Bohemian Rhapsody” (5:56)

switch exercises at the Qs discretion.

  • Vegas’ 2.0 introduced us to the “croc walk” (It was for sure harder than a 6 year old made it look)
  • Calf raises
  • Oblique side crunch with weights
  • Ragedy Anns
  • Run a lap, Cusack style (with arms raised overhead as if carrying a boom box)

The Thang 

Each song repersents a different exercises or set of exercises. Rest is allowed, modification encouraged.

Switch between exercises and/or add modification to keep moving for the duration of the song.

  1. “Another One Bites the Dust” (3:36) – Push ups and Plank Jacks
  2. “Killer Queen” (3:01) – Curtsy lunges with deadlift
  3.  “Fat Bottomed Girls” (3:23) – Squats and donkey kicks
  4. “Bicycle Race” (3:03) – you guessed it: Freddie Murcuries
  5. “You’re My Best Friend” (2:52) – Bicep curls to overhead press to tricep curls (With weights)
  6. “Don’t Stop Me Now” (3:30) – Mountain Climbers and planks
  7. “Flash” (2:48) – Supermans

* Due to shortness of time we skipped a song that would have come between 6 & 7. You’re welcome! It would have been: “Crazy Little Thing Called Love” (2:44) – Monkey humpers

Abs “We Will Rock You” (2:02)

  • American Hammers
  • Low Slow Flutter
  • Reverse Crunches
  • Heel Taps

Stretch “We Are the Champions” (3:01)

We totally earned this one! Stretch what you feel needs it.

COT

  • Name-a-rama
  • Sign up to Q (I brought dates and people actually signed up on paper, then I filled in the spreadsheet)
  • We probably needed prayer, but we weren’t thinking straight after that “Killer Queen” beatdown.
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