The day before TRQ, info was floating around on Slack about the Tapir-some strange animal. As YHC felt that this was sufficient knowledge for the week, no lesson was planned for TRQ. \u00a0Thus nothing was learned today at TRQ!<\/p>\n
With Burlap coming in on 2 wheels but on time, we were off to the beatdown. Mission statement and 5 core principles recited and Warmarama began. Normal stuff just not in the right order, SSH were after Imperial Walkers. Next were Arm Swirlies B\/F, Whirlies, Abe Vigodas, Mountain Climbers, Seal Claps and Michael Phelps. Off \u00a0to the Lido Deck<\/p>\n
10 R Leg Step Ups, 15 Derkins, 20 Dips<\/p>\n
10 L Leg Step Ups, 15 Derkins, 20 Dips<\/p>\n
REPEATO X 2<\/p>\n
Off to the Rocks<\/p>\n
10 Curls, 15 Skull Crushers, 20 Bench Press, to the Wall for Jack Reachers-10 down the line<\/p>\n
10 Curls, 15 Skull Crushers, 20 Bench Press, to Wall for Jack Reachers-10 down the line, 10 Mike Tysons<\/p>\n
10 Curls, 15 Skull Crushers, 20 Bench Press, to Wall for Jack Reachers-10 down the line, 10 Mike Tysons, 10 Rebound Drills<\/p>\n
10 Curls, 15 Skull Crushers, 20 Bench Press<\/p>\n
Return rocks<\/p>\n
Mosey back to start stopping along the way to for Burpees, LBC’s and Mutton Crunhes<\/p>\n
Back at start hold plank till time (Palin tried leading up\/downs with the planking PAX, but it was just rambling words)<\/p>\n
DONE<\/p>\n
Announcements:<\/p>\n
Blood Drive results 24 participants and 26 units collected-Well Done<\/p>\n
Burlap has the Q at Purgatory 2\/25-BE THERE<\/p>\n
Watch Slack for opportunities<\/p>\n
Prayer Request:<\/p>\n
Elaine-friend of Undertow<\/p>\n
Aging parents<\/p>\n
New babies\/parents<\/p>\n
YHC took us out.<\/p>\n
Great PAX today-some even enjoyed the music.<\/p>\n
Palin was anxious to get to the rocks!<\/p>\n
Green Acres was out of sorts as he could not locate “his” rock, he had to settle for a mortal rock for the reps. Alas, all ended well as “his” rock was found! The world is right again.<\/p>\n
Cruiser commented on the exercise and number repetition while on the Lido Deck-wonder if YHC was channeling a Huckleberry Monday VI workout theme-hadn’t crossed my mind.<\/p>\n
Strong work by all.<\/p>\n
Green Acres I left the keys by your rock to help locate it next time.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
The day before TRQ, info was floating around on Slack about the Tapir-some strange animal. As YHC felt that this was sufficient knowledge for the week, no lesson was planned for TRQ. \u00a0Thus nothing was learned today at TRQ! With Burlap coming in on 2 wheels but on time, we were off to the beatdown. […]<\/p>\n","protected":false},"author":203,"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-21415","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Boomerang","date":"2\/23\/2023","pax":"D-Day, Wobegon, Green Acres (WD), Drip, Adobe, Cruiser (WB), Ziggy Stardust, The Singing Cowboy, Palin (tried to be sole WB, 27? but had to settle for a tie), Giles, Burlap, Undertow, Boomerang (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21415","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21415"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21415\/revisions"}],"predecessor-version":[{"id":21416,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21415\/revisions\/21416"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}