11 PAX including QIC attacked Rainbow Dash with a continued theme around track and field events.  To follow up on the Rainbow Dash 100, we went to a relay format for this week’s fun.


  • SSH
  • Sun Gods
  • Windmills
  • Monkey Humpers
  • Goblet Copperhead Squats
  • Copperhead Lunges


Indian run around the track for a little preview of the 4 stations at each corner of the track.  Divided up into two groups of 5 (Beaver joined from Inside Voices later) – 4 PAX from each team ran to a station and started an exercise.  The 5th PAX member of each team had a baton and started a relay around to each station, handing the baton off to each member to run between the stations.  Exercises included the following:

Station 1

  • Regular Merkins
  • Diamond Merkins
  • Wide Merkins
  • Double Wide Merkins

Station 2

  • Goblet Squats
  • LT Dans
  • Lunges
  • Squats

Station 3

  • Burpees
  • Burpees
  • Burpees
  • Double Merkin Burpees

Station 4

  • Crunchy Frog
  • Freddie Mercury
  • American Hammer
  • Low slow flutter kicks

We then moseyed over to the middle of campus for some elevens.  Derkins and Dips.

For Mary, we did the Marge/Homer medley (courtesy of Woody) with low dollys, high dollys, low slow flutter, freddie mercuries.

And of course, we ended with American Hammers.


Thanks guys for a great week of Q’ing.


PAX: Jordache, Beaver, Houlihan, Hermie, Wide Left, Quicken, Bubba Gump, White Lightning, Sugar Cake, Brisket

QIC: I-Beam