3 pax met under the stars in Cedar Falls Park to watch DJ TI spin the playlist of pain.

The Thang:

Jog to the tennis courts. Begin the playlist of pain: 80 songs, each playing for 30 seconds. Continue each exercise until the song changes. 90 seconds on, 30 seconds off. The exercises were:

SSH, Suicides, Cherry Pickers, Butt Kickers, Burpees, Side-to-Side Ski Jumps, Merkins, Mountain Climbers, LBC, Freddie Mercury, Heels to Heaven, Parker Peters. Repeato.

Bear Crawl, Air Squats, Walking Lunge, Burpees, Plank Jack, Moving Merkins, Touch the Ground, Cross Jacks, Jump Up Knee Touches, Jabs, 4 SSH-4 Merkins, Uppercuts. Repeato.

Mary to Music: TI Knees, LBC, Russian Hammer, Long Slow Flutter, Dolly, Plankorama- Regular, Each Side, Hips Down, Butt High, Regular.



  • Shoutout to the “MyPowerMix” app which lets you put in a playlist and then switches the song at specified intervals
  • Glad to have 3 out today. Hopefully we can continue to grow the Vortex.