Always good to be back to lead at TRQ. Argyle was on time and we were ready to start. Mission Statement given by YHC and the 5 core principles were recalled by 5 of the PAX.<\/p>\n
Warmarma:<\/p>\n
Imperial Stormtroopers, Abe Vigoda, SSH, Cherry Pies (F\/B), Michael Phelps and Whirlies<\/p>\n
Make our way to the rock pile-alternating lunges and slow mosey between the parking islands and to the rock pile. Select a rock and partner up. Back to the driveway for partner work.<\/p>\n
Partner 1 performs exercise while Partner 2 moseys to and from the designated location. Exercises were 150 OH Presses, 250 LBC’s and 350 Squats.<\/p>\n
Once completed additional rock work-IC 10 Curls, 10 Skull Crushers and 10 Bench Press, repeato.<\/p>\n
To wall with rock for wall sits, while PAX sitting 15 Jack Reachers down the line, repeato swapping 10 Mike Tysons down the line.<\/p>\n
Time to put the rocks away-as we returned them IC 10 Curls and 10 Skull Crushers<\/p>\n
Mosey back for Mary-Ring of Merkins, Penguin Crunch, Muttons and Gas Pumps<\/p>\n
Finished<\/p>\n
COT-Or Ending of Workout with Circle of Men<\/p>\n
Aging parents and family, YHC took us out.<\/p>\n
NMM<\/p>\n
Lots of laughter this morning, as many stubbled over the basics such as core principles, counting, namarama, etc. As D-Day said we can all use laughter to start the day-Well Said!<\/p>\n
Honor to lead a fine PAX this AM.<\/p>\n","protected":false},"excerpt":{"rendered":"
Always good to be back to lead at TRQ. Argyle was on time and we were ready to start. Mission Statement given by YHC and the 5 core principles were recalled by 5 of the PAX. Warmarma: Imperial Stormtroopers, Abe Vigoda, SSH, Cherry Pies (F\/B), Michael Phelps and Whirlies Make our way to the rock […]<\/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-22767","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Boomerang","date":"11\/16\/2023","pax":"Greenacres (WB), Giles (WB), Wobegan, Doublewide, Ziggy Stardust, Argyle, D-Day, Boomerang (YHC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22767","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=22767"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22767\/revisions"}],"predecessor-version":[{"id":22768,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22767\/revisions\/22768"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22767"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22767"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22767"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}