{"id":15476,"date":"2021-04-09T07:44:10","date_gmt":"2021-04-09T11:44:10","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15476"},"modified":"2021-04-09T07:44:10","modified_gmt":"2021-04-09T11:44:10","slug":"getting-some-balance-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/04\/getting-some-balance-at-trq\/","title":{"rendered":"Getting some balance at TRQ"},"content":{"rendered":"

By coincidence this week the Site-Qs at the two non-running AOs had respective Q duties at each other\u2019s sites, with Boomerang doing the honors at #Parliament on Tuesday. YHC, however, felt he had to rectify several things in order to finish some uncompleted work from Tuesday. Boomerang had us complete some agonizing blockie BLIMPS toward what seemed to be wall work, only to stop us right before the destination and send us back to the benches to finish out the beatdown.\u00a0 Feeling disappointment that we had come so close, it was incumbent upon YHC to finish the job and restore some balance.<\/p>\n

Ten PAX had assembled in a reasonably warm early spring Gloom. After some confusion with the mission statement and core principles, we were off.<\/p>\n

THE THANG:<\/u><\/p>\n

WARM-O-RAMA<\/strong><\/p>\n

Begin with SSH<\/p>\n

Non-running mosey to the end of the parking lot toward the field:<\/p>\n

Stretch it out<\/p>\n

Whirlies<\/p>\n

Abe Vigoda<\/p>\n

Arm Swirly Things<\/p>\n

Broga Sun Salutations<\/p>\n

Non-running mosey to the rock pile<\/p>\n

BLIMPS<\/strong><\/p>\n

Burpies x5 \/ Walking Lunges x10 \/ Imperial Stormtroopers x 15 \/ Merkins x 20 \/ Plank Jacks x 25 \/ Squats x 30<\/p>\n

WALL WORK<\/strong><\/p>\n

Everyone got a rock of choice and found a spot at the wall.<\/p>\n

Hold people\u2019s chair and do overhead press with rock x 15<\/p>\n

Recover and do curls x 15<\/p>\n

Repeat three times<\/p>\n

Wall finale \u2013 BTTW (hold as long as you can)<\/p>\n

(YHC was unable to match Palin\u2019s ATTW maneuver however, as much as he tried. Had to call time when I realized Lace might be staying a while.)<\/p>\n

LIDO DECK<\/strong><\/p>\n

Q called each exercise<\/p>\n

PAX complete each oyo till the Q called the next one (abs all in cadence)<\/p>\n

    \n
  1. Derkins \/ Squats \/ Freddie Mercurys<\/li>\n
  2. Dips \/ lunge left \/\u00a0 low flutter<\/li>\n
  3. Merkins \/ left step up \/ Mutton crunch left<\/li>\n
  4. Nolan Ryan Right \/ right step up \/low dolly<\/li>\n
  5. Carolina Dry Docks \/ Lunge right \/American hammer<\/li>\n
  6. Nolan Ryan Left \/ jump squat \/ Penguin Crunch<\/li>\n
  7. Irkins \/ copperhead \/ box cutter<\/li>\n
  8. alternate shoulder tuck jump \/ LBCs<\/li>\n
  9. Mike Tyson \/ monkey humpers<\/span> \/ Mutton Right<\/li>\n<\/ol>\n

    MARY<\/strong><\/p>\n

    No time for the last planned set, but with about a minute left once back at the starting point YHC realized we had missed Mutton Crunch right side, and managed to balance it all out by time.<\/p>\n

    NMM<\/strong><\/p>\n

    My original intent at the Lido Deck was to do just one side of each exercise as a gesture to Boomerang, but realized that wouldn\u2019t really be fair to the rest of us\u2026.<\/p>\n

    The Q was roundly \u2018schooled\u2019 by Palin, Mongoose and Green Acres, learning that part of a Q\u2019s duty is to indicate when each exercise starts and ends. The learning curve was steep.<\/p>\n

    It was good to see Pony Express, Goofy, Lace and Bulldog at TRQ<\/p>\n

    Wobegon took seriously my suggestion for a \u2018challenging rock\u2019 for the wall work.<\/p>\n

    There is an anonymous PAX who needs to explain to me what \u201cHC\u201d stands for.<\/p>\n

    ANNOUNCEMENTS<\/strong><\/p>\n

    Palin has the Q at Alcatraz on Saturday<\/p>\n

    On Saturday Drano will be launching an AO in Mocksville for those wanting to take the drive that way to support the PAX there<\/p>\n

    \u00a0<\/b>No prayer requests<\/p>\n

     <\/p>\n

    An honor to lead, and great push by all!<\/p>\n

    Boomerang, left you the keys at the top of the wall<\/p>\n","protected":false},"excerpt":{"rendered":"

    By coincidence this week the Site-Qs at the two non-running AOs had respective Q duties at each other\u2019s sites, with Boomerang doing the honors at #Parliament on Tuesday. YHC, however, felt he had to rectify several things in order to finish some uncompleted work from Tuesday. Boomerang had us complete some agonizing blockie BLIMPS toward […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-15476","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Ziggy","date":"04\/08\/2021","pax":"Boomerang, Palin (WB), Goofy, Wobegon, Pony Express, Lace, Bull Dog, Mongoose, Green Acres (WD), Ziggy Stardust (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15476","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15476"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15476\/revisions"}],"predecessor-version":[{"id":15478,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15476\/revisions\/15478"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15476"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15476"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15476"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}