The last stop on the Turnover Q Tour for the week was at #TRQ this morning.\u00a0 4 veterans joined YHC for what ended up being a very eventful beat down.<\/p>\n
Warm o Rama<\/p>\n
SSH x20 IC<\/p>\n
Hillbillies x20 IC<\/p>\n
Abe Vigoda x6 IC<\/p>\n
Arm Swirly Thing Medley (aka Bat Wing) x20<\/p>\n
Left over Right, Right over Left<\/p>\n
The Thang<\/p>\n
Shuffle from launch to main parking lot and stop at first island for BLIMPS<\/p>\n
PAX would perform one element of the BLIMP at each island, then use different Modes of Transportation to get to next island for the next element of the BLIMP<\/p>\n
1st Island<\/p>\n
B – Burpees x5 (back pedal to next island)<\/p>\n
2nd Island<\/p>\n
L – Lunge, alternating legs x10 (Apollo Creed to next island)<\/p>\n
3rd Island<\/p>\n
I – Imperial Walkers x20 OYO (crab walk to next island)<\/p>\n
4th Island<\/p>\n
M – Merkins x20 IC, the cadence was “On My Down” (low Apollo Creed to next island)<\/p>\n
5th Island<\/p>\n
P – Plank Jacks x25 OYO (lunge walk to last station)<\/p>\n
Side driveway<\/p>\n
S – Squats x30 OYO<\/p>\n
PAX then lined up in single file line and assumed plank position for Indian Bear Crawl headed toward the rock pile<\/p>\n
PAX at the end of the line would bear crawl to front and assume plank, then next PAX would bear crawl to front and assume plank.\u00a0 Each PAX made it through 2 rounds of being “the bear crawler”<\/p>\n
Slow mosey down to rock pile where PAX were instructed to grab a “good size rock”.\u00a0 Interpretation: open.\u00a0 You vs. You.<\/p>\n
Circle up for Rock Work (exercises were performed in an “on my down\/up” cadence….this got out of hand quickly)<\/p>\n
10 Curls, drop rock and move to R<\/p>\n
10 Skull Crushers, drop and move to R<\/p>\n
10 Front Raises, drop and move to R<\/p>\n
10 Overhead Press, drop and move to R<\/p>\n
10 Bent over Rows, drop and move to R<\/p>\n
10 Chest Press, drop and move to R<\/p>\n
10 American Hammers IC, drop and move to R<\/p>\n
10 Overhead Exensions, drop and move to R<\/p>\n
Repeato<\/p>\n
Lunge Walk to Wall (this is where the wheels really started to come off)<\/p>\n
Jack Reachers in People’s Chair x10 IC<\/p>\n
10 Donkey Kicks<\/p>\n
BTTW, 30 second hold<\/p>\n
10 count courtesy of the Site Q<\/p>\n
BTTW, 30 second hold<\/p>\n
10 Donkey Kicks<\/p>\n
Jack Reachers in People’s Chair x10 IC<\/p>\n
Shuffle to side of school<\/p>\n
Circle Up for Howling Monkey Humpers x15<\/p>\n
Stay in circle for Howling Merkins x10<\/p>\n
Saunter back to beginning of Parking Lot for more BLIMPS<\/p>\n
5 Burpees<\/p>\n
10 Alt. Lunges<\/p>\n
15 IW’s<\/p>\n
Last BLIMPS was cut short due to timing.\u00a0 Mode of transportation was also Omaha’d to Shuffle due to time.<\/p>\n
Shuffle back to Launch, no time for Mary.<\/p>\n
Fin<\/p>\n
COT<\/p>\n
Announcements \/ Prayer Requests<\/p>\n
6th Anniversary Convergence Beat Down on Saturday, January 4th.<\/p>\n
Pre-Convergence Ruck at 0545 launching from The Estate, travelling to IS<\/p>\n
Convergence at IS 0700-0800 (Q\u2019d by Drip and Palin)<\/p>\n
Post-Convergence Run w\/ Pain Stations from IS back to The Estate<\/p>\n
2nd F \/ Coffeeteria at Doughnut Joe\u2019s at Reynolda Village at 0900ish.<\/p>\n
Shmedfest is in August. *insert ‘The More You Know’ .gif*<\/p>\n
Prayers for Boomerang’s Sister and PAX that are on the mend \/ dealing with personal struggles<\/p>\n
YHC took us out thanking Him for our blessings and asking for healing and peace for those hurting.<\/p>\n
NMM<\/p>\n
Woof, where to begin.<\/p>\n
The MC was flowing early and often today.\u00a0 It started with the discussion of the inexplicable demise of Saab and Saturn and only got better from there.<\/p>\n
Early into the BLIMPS, the PAX became aware that @Drip may have started using a new kind of fabric softener as he was smelling ESPECIALLY fresh.\u00a0 So fresh that the aroma was affecting all assembled PAX.\u00a0 This theme would persist the entirety of the morning.<\/p>\n
@Palin wondered aloud why, after hundreds of thousands of years of humans evolving and learning to walk upright, would anyone revert to a mode of transportation so archaic as the crab walk.<\/p>\n
@Goofy asserted that today might have marked the first time a PAX’s scent was spoken of as a good thing.<\/p>\n
During the Indian Bear Crawl, everyone was again exposed to @Drip’s incredibly fresh scent as he bear crawled past everyone.\u00a0 At this point, everyone knew that something was up.\u00a0 Perhaps Mrs. Drip had started using a new fabric softener? Was Mrs. Drip even aware of @Drip’s intense aroma? Can we even be sure that the source of this overwhelming smell was in fact fabric softener or was it just a natural musk?<\/p>\n
YHC tried using the “on my up\/down” cadence for our Rock Work today and lets just say it could have gone better.\u00a0 Messing up and saying “1” instead of “down” to start an exercise is a sure fire way to completely derail that set of work, and potentially the next several sets.<\/p>\n
When we got to the Wall was when things really took a turn.\u00a0 YHC was quite flustered by @Boomerang’s questioning of “how many sides” we’d be using for Peoples Chair\/Jack Reachers.\u00a0 Donkey kicks were relatively tame, but as I’m sure all of those reading this can imagine, things got out of hand when BTTW was called.<\/p>\n
The howling Monkey Humpers produced similar banter and by that time, the wheels had come completely off of our sauntering caravan.<\/p>\n
What a long, strange trip it was, but YHC is thankful for the opportunity to have led a group of such fine men and for the fellowship that was had throughout.\u00a0 Strong work, boys.\u00a0 Thanks for the keys, @Boomerang.\u00a0 I left them in one of the Planters\/Islands\/Medians.<\/p>\n","protected":false},"excerpt":{"rendered":"
The last stop on the Turnover Q Tour for the week was at #TRQ this morning.\u00a0 4 veterans joined YHC for what ended up being a very eventful beat down. Warm o Rama SSH x20 IC Hillbillies x20 IC Abe Vigoda x6 IC Arm Swirly Thing Medley (aka Bat Wing) x20 Left over Right, Right […]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-11136","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Turnover","date":"1.2.20","pax":"Palin , Drip , Boomerang (WD) , Goofy , Turnover (Q, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11136","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11136"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11136\/revisions"}],"predecessor-version":[{"id":11140,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11136\/revisions\/11140"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11136"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11136"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11136"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}