As the New Year’s resolutions start to hit, all those “let’s circle back after the holidays” come back to haunt us, and the gyms fill up for a month or so; 6 pax rolled into The Rock Quarry to get to it.<\/p>\n
A simple workout and a simple backblast: 20 reps each of 25 exercises. (check your notes…THAT IS THE NEW YEAR). Some called IC (thankful for the opportunity for personal growth and improvement provided to YHC in his method), and some OYO.<\/p>\n
The list:<\/p>\n
To the platner!<\/strong><\/p>\n Tie Fighters To the end of the lot!<\/strong><\/p>\n Apollo Creed down the parking lot (the only one not really done to a 20 count, whatever) To the playground!<\/strong><\/p>\n Pull Ups<\/p>\n To the rock pile!<\/strong><\/p>\n Skull Crushers To the wall!<\/strong><\/p>\n Jack Reachers Carry your rock around the circle and put it up. Slow walk back to start for Mary by committee.<\/p>\n COT: Lots of family traveling, some buying new cellphones, some going for coffee afterward, some going to work or to hang dry wall.<\/p>\n Pleasure and honor to be with this great group this morning. GA, we missed you on the B2 TW and the pull-ups (but not just then). The keys are in my YMCA locker, I’ll get them when I go back in March.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" As the New Year’s resolutions start to hit, all those “let’s circle back after the holidays” come back to haunt us, and the gyms fill up for a month or so; 6 pax rolled into The Rock Quarry to get to it. A simple workout and a simple backblast: 20 reps each of 25 exercises. […]<\/p>\n","protected":false},"author":372,"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-24373","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"wobegon","date":"1-2-2025","pax":"Lucky Charms, Bam, The Singing Cowboy, D-Day, Goofy, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24373","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24373"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24373\/revisions"}],"predecessor-version":[{"id":24374,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24373\/revisions\/24374"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24373"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24373"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24373"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nDips
\nL Leg Step
\nR L Step
\nIrkins
\nDirkins<\/p>\n
\nL Leg lunges
\nR Leg Lunges<\/p>\n
\nCurls
\nChest Press
\nAmerican Hammer
\nFront Raises
\nRock Swings
\nGoblet squats
\nBent row
\nMerkins on your rock
\nHeavy Freddy<\/p>\n
\nBalls to the wall
\nBus drivers seated
\nMike Tyson
\nRebound drill<\/p>\n