A hardy group of 6 showed up for a cold morning at TRQ that got warmer as we went along.<\/p>\n
WARM UPS<\/p>\n
SSH then Imperial Walkers at the flag pole. Lunge to the first island for quad stretches. Lunge to the second island Abe Vigoda and Whirly’s. Mosey to the wall across from the rocks.<\/p>\n
“Quick Iron Hulk”<\/p>\n
1 merkin and 4 rebound drills<\/p>\n
2 merkins and 8 rebound drills<\/p>\n
up to 5 merkins and 20 rebound drills<\/p>\n
ROCKS ASCENDING REPS<\/p>\n
Start with 10 reps each, cusack with rocks around the circle, then 15 to 20, three rounds<\/p>\n
Curls<\/p>\n
Skull Crushers<\/p>\n
WWII<\/p>\n
Bent Over Row<\/p>\n
Chest Press<\/p>\n
Squats<\/p>\n
Upright Rows<\/p>\n
Greg Louganis (lat pullovers)<\/p>\n
Lunges<\/p>\n
Got to 20 reps<\/p>\n
LAZY DORA<\/p>\n
Partner work 100 reps total each<\/p>\n
P1: Merkins\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0P2\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0hold plank\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 10 each \/ alternate till 100 total<\/p>\n
Squat\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Al Gore<\/p>\n
Low Flutter\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 hold 6 inches<\/p>\n
Monkey Humpers\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Al Gore<\/p>\n
FINALE: BTTW<\/p>\n
MARY<\/p>\n
American Hammer \/ low dolly \/ mutton crunch<\/p>\n
Time.<\/p>\n
Prayers for Green Acres health as he starts his medical treatment.<\/p>\n
Prayers and congrats to Schlitz for the new one to arrive shortly<\/p>\n
Boomerang took us out.<\/p>\n
Green Acres once again aced the BTTW but YHC will continue trying!<\/p>\n
Dora was not ‘lazy’ according to some.<\/p>\n
Strong work by all and honor to lead as always!<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
A hardy group of 6 showed up for a cold morning at TRQ that got warmer as we went along. WARM UPS SSH then Imperial Walkers at the flag pole. Lunge to the first island for quad stretches. Lunge to the second island Abe Vigoda and Whirly’s. Mosey to the wall across from the rocks. […]<\/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":[114,85],"tags":[],"class_list":["post-20814","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Ziggy","date":"12\/1\/2022","pax":"Green Acres, Boomerang, Crash, Schlitz, Rubber Ducky, Ziggy (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20814","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=20814"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20814\/revisions"}],"predecessor-version":[{"id":20824,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20814\/revisions\/20824"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20814"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20814"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20814"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}