Add 5 at TRQ

Add 5 at TRQ

QIC: Wobegon

Date: 8-6-2020

PAX: Boomerang, Argyle, Tonka (WB), Ziggy Stardust, Palin, Green Acres (WD), Wobegon.

Another great morning at The Rock Quarry.  Details below.

WARM-O-RAMA

• Side Straddle Hop
• Walkers
• Calf Stretches
• Arm Swirly Forward and Backward
• Seal Calp
• Over Head Clap
• Abe

THE THANG

Spread out at the bus stop area (six feet, my dudes)

All start fast feet. The first pax does exercise and passes it down the line, 5 reps. You are doing exercise or fast feeting (or as some call it Running in Place but this is a  non-running workout soooooo….)

• 5 merkins

Following rounds, add in as described below.

• 5 merkins
• 5 LBC

• 5 merkins
• 5 LBC
• 5 squats (hold Al Gore)

• 5 merkins
• 5 LBC
• 5 squats
• 5 Dry Docks (Hold plank)

Creative transport down to rocks. Apollo Creek and Kareoke.

Rock work:

Pick up a rock and witness the procedure again. Same concept:

• 5 curls

• 5 curls
• 5 OHP

• 5 curls
• 5 OHP
• 5 bus drivers

• 5 curls
• 5 OHP
• 5 bus drivers
• 5 goblet squats

• 5 curls
• 5 OHP
• 5 bus drivers
• 5 goblet squats
• 5 skull crushers

Take your rock for a walk around the circle and put it away. 

Saunter to the Desk. 

Do you sense a pattern? Watch and see:

• 5 Left Leg Step  Ups

• 5 Left Leg Step  Ups
• 5 Right Leg Step Ups

• 5 Left Leg Step  Ups
• 5 Right Leg Step Ups
• 5 Dips

• 5 Left Leg Step  Ups
• 5 Right Leg Step Ups
• 5 Dips
• 5 Irkins

• 5 Left Leg Step  Ups
• 5 Right Leg Step Ups
• 5 Dips
• 5 Irkins
• 5  Dirkins

Same creative transport back to start.

Now…how should we do Mary? Ah yes….

• 5 Heels To Heaven

• 5 Heels To Heaven
• 5 Freddy Mercs

• 5 Heels To Heaven
• 5 Freddy Mercs
• 5 WW2s

• 5 Heels To Heaven
• 5 Freddy Mercs
• 5 WW2s
• 5 American Hammers

• 5 Heels To Heaven
• 5 Freddy Mercs
• 5 WW2s
• 5 American Hammers
• 5 Penguin  Crunches

Run out the clock with Superman/Banana, High Plank and Yoga-like stretches. 

Done. Horrible.

Announcements:

The Shemd this month. Sign up or donate. theshmed.com

Prayers:

Goofy’s father in law

Teachers and students returning to school.

Happy to jump in and trade Q dates with TR. I enjoyed working with this group. Great way to start the day. YHC took us out with a paraphrased quote from Gary Snyder. Read the manual,  make some tea, call a friend who knows more than you do, relax with your tools and your problems, start enjoying the day.