It’s been a frigid January with no end in sight, and with no running at TRQ needed to find a way to keep moving and stay warm in the 22 degree gloom. YHC had also not visited the lido deck at TRQ in a long time, so it seemed a good way to avoid the frozen rocks in the quarry.<\/p>\n
QUICK WARMUP
\nSSH, Whirleys, Abe Vigoda, Up\/Down Dog, Arm Swirly Things, Michael Phelps<\/p>\n
PARKING LOT:
\nBear crawl two spaces, 10 plank jacks, bear crawl two more spaces, 10 mountain climbers, repeat till reaching the other side.<\/p>\n
Down to the parking lot near the lido deck for lunges\/bombs: 10 lunge steps, BOMBS (burpee, overhead claps, merkins, WWII (big boy situps), squats x 5 each), till reaching the other side.<\/p>\n
Continue to the lido deck, which was still mostly snow and ice covered – we made it work, and completed the following:<\/p>\n
The idea was to keep moving the entire time, completing each called exercise for 30 seconds, then continuing to the next with no rest break till all 9 rounds were finished:
\n1- Derkins \/ Squats \/ Freddy Mercs
\n2-Dips \/ Lunge left \/ low flutter
\n3-Merkins \/ left step ups \/ mutton crunch left
\n4-Nolan Ryan right side \/ right step up \/ low dolly
\n5-carolina dry docks \/ lunge right \/ American hammers
\n6-Nolan Ryan left \/ jump squat \/ penguin crunch
\n7-Irkins \/ copper head squat \/ box cutters
\n8- alternate shoulder taps \/ tuck jump \/ LBCs
\n9-Mike Tyson \/ monkey humpers \/ mutton crunch right
\nended with SSH and Mountain climbers and then returned to launch<\/p>\n
MARY
\nLBC, Heels to Heaven, then a ring of fire (5 to 1 merkins) to finish.<\/p>\n
ANNOUNCEMENTS:
\nContact Bam about greenest on Saturday<\/p>\n
PRAYER REQUESTS
\nSafe travels for D-Day and his daughter heading to an event over the weekend.
\nAging parents, aging PAX and wisdom in guiding the 2.0s.<\/p>\n
Happy to see Tonka continue to get out as he recovers from his injury, and strong work from the other ‘respects’\u00a0 in the group.<\/p>\n
Honored to lead this great group of HIMS! Wishing our site Q Green Acres a quick recovery and return soon!<\/p>\n","protected":false},"excerpt":{"rendered":"
It’s been a frigid January with no end in sight, and with no running at TRQ needed to find a way to keep moving and stay warm in the 22 degree gloom. YHC had also not visited the lido deck at TRQ in a long time, so it seemed a good way to avoid the […]<\/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-24500","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Ziggy Stardust","date":"1\/16\/2025","pax":"Boomerang, D-Day, Starfish, Tonka, Singing Cowboy (EC), Bam (EC), Ziggy Stardust (QIC)
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