Cycles and Zones, Oh My

Cycles and Zones, Oh My

QIC: Spamalot

Date: 04/19/18

PAX: Closer (WB), Wobegon, Ziggy Stardust (WD), TPS, Spamalot

Date: 04/19/18

Q:  Spamalot

Pax:  Closer (WB), Wobegon, Ziggy Stardust (WD), TPS, Spamalot

Warm temps greated the dedicated few who ventured out for this week’s edition of TRQ. Despite the freeze warning that YHCs Weather App had, the actual start time temp was 61 degrees.

After giving the F3 Mission Statement and full five point disclaimer, we began with a warm up mosey lap around the parking lot.  As was noted, yes…YHC is an attorney.

Following the lap, circle up for WarmORama:

SSH, IST, arm circles (forward and reverse), whirly with the clap, and mountain climbers.  All IC, all x15.

THE THANG

Short Mosey to covered walkway in front of school for:  Fast Feet x 25 IC

Mosey to flag pole for Box jumps x 10 OYO

Mosey to wall [mid school] for wall sit and Jack Reachers x 25 IC

Mosey to flag pole for Box Jumps x 10 OYO

Mosey to far end of parking lot (near track) for Erkins x 12 IC

Mosey to flag pole for Box Jumps x 10 OYO

Mosey to far end of parking lot near road for DB drills

Mosey to flag pole for Box Jumps x 10 OYO

Mosey to normal starting point for Low Flutter with arms raised x 25 IC

Mosey to rock pile. Grab a large, medium, and small rock.   Time for drop sets.  Starting with large rock, then to medium rock and finally small rock.  Perform 15 reps IC, then drop to next smaller rock, 15 reps IC, then to small rock x 15 IC.

Curls then run lap

OHP then run lap

Bent over row then run lap

Squats then run lap

Skull crushers then run lap

Thus, 45 reps of each exercise were performed.  Solid work.

Return rocks and Mosey back to parking lot for MARY.

LBC, Mutton Crunches, Rosalita, penguin crunches, dying cockroach.  all x 10, IC

DONE!

NMM

1.3 miles covered this morning.

Thanks to all for coming out this morning.

Yes, the disclaimer gave away my lawyer qualities.  Good catch by TPS and Ziggy.

Closer with the RIRO and of course was out front on the limited running we did.

Ziggy was experiencing some discomfort during the workout.  Complained of pain in abdomen.  This is why it is important to give the disclaimer and to ALWAYS check on the Pax.   He seemed ok, and modified as necessary.

Wobegon was the dutiful Site Q, making sure YHC did not do any irreparable harm to it.

Fairly confident that those who posted have sore arms at this point.

And legs.

Announcements/prayer requests

Van Gough is headed off to NJ for a Spartan race.   Good luck!!

prayers for students and teachers as we come to the end of another school year

Prayers for those suffering from addiction and depression issues

YHC took us out.

Thanks for the opportunity Wobegon.  Keys are at the base of the flag pole.   All you have to do is pick them up!

Thanks boys!

Spamalot