8 hearty Pax posted on a chilly morning to see what I had to offer at TRQ.\u00a0 I made a joke talking with Goofy about “I don’t Q much any more.\u00a0 I’m more like a Celebrity Guest Q”, and the title of this backblast was decided.<\/p>\n
Thang<\/strong><\/p>\n Warmarama – roamed around the parking lot, stopping periodically to do some warmup exercises.\u00a0 SSH, Arm Swirly Things, Whirly’s Got the Clap, Merkins, IW, and OH Clap.<\/p>\n Mosey to the Lido Deck for a little bench work<\/p>\n Step ups, Merkins, Dips, Step ups, Derkins, Incline Peter Parker, Step ups, Irkins, Elevated lunges, Squatty Potty, Step ups, merkins<\/p>\n Mosey to the rock pile, pick a medium or large rock, depending on how huge you were feeling.\u00a0 Most exercises done in cadence.<\/p>\n Curls, calf raises, lunge walk the circle with your rock, OH press, bent over row, American Hammer, Cusak the circle with your rock, Bus Driver, Dead lift, LBC with rock, Upright row, Rock Swing, Curls.<\/p>\n Finished with about 3 minutes of Mary<\/p>\n <\/p>\n NMM<\/strong><\/p>\n Almost\u00a0<\/em>was the WB today, but Frostbite made his daddy proud and posted.\u00a0 He brings the average age of this group down to about 57 when he’s there.<\/p>\n No complaining about the roaming warmarama.\u00a0 I guess it met the “limited running” mandate for TRQ<\/p>\n Some people made poor rock size choices.\u00a0 You should have known it was going to be a decent number of reps in cadence.\u00a0 Since Argyle wasn’t there, I didn’t have the usual verbal cues to know when to stop.<\/p>\n Strong work by the group today.\u00a0 Really knocked out some exercises with fairly constant activity<\/p>\n Sorry for the lame backblast.\u00a0 Creativity isn’t my strong suit, and nobody gave me a reason to MC them here<\/p>\n <\/p>\n Announcements<\/strong><\/p>\n Blood Drive Feb 19<\/p>\n Beverly is running on Saturday Jan 15 for his (now) annual birthday charity event.\u00a0 He’s running 44 miles for his 44th birthday that day to benefit H.O.P.E.\u00a0 Please consider coming out to support him, donate to the cause, or run some of the loops with him.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 8 hearty Pax posted on a chilly morning to see what I had to offer at TRQ.\u00a0 I made a joke talking with Goofy about “I don’t Q much any more.\u00a0 I’m more like a Celebrity Guest Q”, and the title of this backblast was decided. Thang Warmarama – roamed around the parking lot, stopping […]<\/p>\n","protected":false},"author":89,"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-18266","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Mongoose","date":"12.16.21","pax":"Boomerang, Superfly, Frostbite (WB), Ziggy Stardust, Spamalot, Green Acres, Mongoose"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18266","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\/89"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18266"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18266\/revisions"}],"predecessor-version":[{"id":18269,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18266\/revisions\/18269"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18266"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18266"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18266"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}