Yes, this back blast is late.\u00a0 And yes, the irony of the fact the I am posting a late back blast is not lost on me.<\/p>\n
<\/p>\n
TRQ is fast becoming the place to be for those of us in the #respect and older age category.\u00a0 This past Thursday did not disappoint, as 7 of the 9 pax were 50 or older.\u00a0 Only TR and Mongoose were shy of the half century mark.\u00a0 Soon boys, soon.<\/p>\n
<\/p>\n
Mission Statement and 5 Core Principles were recited.\u00a0 Time to go:<\/p>\n
Warm o Rama – SSHx 10 IC, merkins x 5 IC, IST x 10 IC, wide merkins x 5 IC, whirly has the clap x 10 IC, diamond merkins x 5 IC, arm swirly things forward x 10 IC, double wide merkins x 5 IC, arm swirly things reverse x 10 IC, hand release merkins x 5 IC, copper head squats x 10 IC<\/p>\n
<\/p>\n
(There you go TR – 50 merkins done for your 100 daily goal…you are welcome)<\/p>\n
<\/p>\n
Mosey to rock pile, get a medium sized rock.<\/p>\n
<\/p>\n
Curls x 10 IC<\/p>\n
OHP x 10 IC<\/p>\n
Bent over row x 10 IC<\/p>\n
chest press x 10 IC<\/p>\n
Curl to press x 10 IC<\/p>\n
squat thrusters x 10 IC<\/p>\n
<\/p>\n
Head to track with rock.<\/p>\n
<\/p>\n
At each turn in the track, perform curl to press x 10 and squat thrusters x 10.<\/p>\n
Stop at tennis courts, thus 5 cycles of exercises performed.<\/p>\n
<\/p>\n
On to the tennis courts and partner up for DORA<\/p>\n
100 skull crushers<\/p>\n
200 squats (with rock)<\/p>\n
300 LBCs (with rock)<\/p>\n
<\/p>\n
Other partner run to far end of tennis court and back.<\/p>\n
<\/p>\n
Omaha to 200 LBCs due to time.<\/p>\n
<\/p>\n
Back to rock pile and return rocks.<\/p>\n
<\/p>\n
Back to start for Mary:<\/p>\n
Mutton Crunches, Low flutter, and penguin crunches.<\/p>\n
<\/p>\n
TIME<\/p>\n
<\/p>\n
NMM<\/p>\n
Not a whole lot of MC with this group, which means I was not standing near Mongoose or Starfish<\/p>\n
Cobains again for the tardiness of this BB.<\/p>\n
<\/p>\n
Announcements<\/p>\n
Blood Drive – 2\/20\/21 – Mark your calendar.\u00a0 Sign up to donate or volunteer.\u00a0 See Splash if interested.<\/p>\n
greeNest – several more opportunities to volunteer to collect furniture.\u00a0 See Starfish if interested.<\/p>\n
Have not Q’d in a while – reach out to your favorite Site Q and get on the list!<\/p>\n
<\/p>\n
Prayer Requests<\/p>\n
$5 Footlong – prayers for answers and a path forward.<\/p>\n
Several pax have family members suffering from Covid. – Starfish, Turnover, Beverly, Tigger.<\/p>\n
Prayers also for Mongoose’s wife and daughter.<\/p>\n
My father is currently in hospice.\u00a0 Each day is seemingly something new.\u00a0 I really do not know how much longer he will be with us.\u00a0 All I know is that I do not want him to be in any more pain or discomfort.\u00a0 Thank you all for your kinds words and prayers.<\/p>\n
<\/p>\n
-Spamalot<\/p>\n
#wearamask<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Yes, this back blast is late.\u00a0 And yes, the irony of the fact the I am posting a late back blast is not lost on me. TRQ is fast becoming the place to be for those of us in the #respect and older age category.\u00a0 This past Thursday did not disappoint, as 7 of […]<\/p>\n","protected":false},"author":32,"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-14062","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Spamalot","date":"12\/10\/20","pax":"TR (WB), Green Acres (WD), Wobegon, Boomerang, Argyle, Ziggy Stardust, Starfish, Mongoose, Spamalot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14062","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14062"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14062\/revisions"}],"predecessor-version":[{"id":14063,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14062\/revisions\/14063"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14062"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14062"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14062"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}