Having recovered from an overdose of Q-ing, YHC was excited to be back at TRQ. \u00a0A clear and beautiful morning welcomed the Pax to a energetic morning of playing with rocks. \u00a0The PB clearly warned the Pax.<\/p>\n
<\/p>\n
Warmorama<\/strong><\/p>\n SSH x 15 IC<\/p>\n Whirly has the clap x 15 IC<\/p>\n Merkins x 5 IC Hold it!<\/p>\n Alternate shoulder taps x 10 IC Hold it!<\/p>\n Merkins x 5 IC<\/p>\n Copperhead Squats x 15 IC<\/p>\n <\/p>\n Mosey to rock pile<\/p>\n <\/p>\n Pax were instructed to pick out three rocks: \u00a0small, medium, and large. \u00a0At this point Splash knew what was coming and began to groan.<\/p>\n <\/p>\n Yes, we were about to engage in some good old fashioned drop sets. \u00a0Beginning with large rock, then medium and finally small rock. \u00a0Upon completion, run with small rock around grassy circle area.<\/p>\n All exercises were performed IC x 15.<\/p>\n <\/p>\n We performed: \u00a0curls, overhead press, bent over rows, and skull crushers. \u00a0 So 45 reps of each exercise were performed.<\/p>\n <\/p>\n Return small and large rocks. \u00a0John Cusak walk with medium rock to gate at side of school. \u00a0 Then mosey to front of school.<\/p>\n <\/p>\n Time for some not so suicides. \u00a0Perform 15 reps of called exercise with rock, mosey to next light pole, perform 15 reps of exercise, mosey back to start and perform 15 reps of exercise.<\/p>\n <\/p>\n Exercises were: \u00a0squats, calf raises, r leg lunges, l leg lunges.<\/p>\n <\/p>\n Mosey back towards the rock pile but make a stop at the back wall.<\/p>\n <\/p>\n Wall sit w\/rock – 30 seconds<\/p>\n front arm raise with rock x 10 IC<\/p>\n pile all rocks on one side. \u00a0Wall sit and pass rocks to other side. \u00a0 REPEATO x 4<\/p>\n BTTW – 30 seconds<\/p>\n <\/p>\n Return rocks to pile and mosey back to parking lot for MARY, usual fare of: LBC, mutton crunches, low flutter, HTH, penguin crunches, Peter parkers, rosalita, and maybe one more.<\/p>\n <\/p>\n TIME!<\/p>\n <\/p>\n NMM<\/p>\n Snall and strong group of Pax this morning. \u00a0Have not posted with Argyle in a while but…was he always this fast?? \u00a0#fasthole<\/p>\n <\/p>\n Wobegon continues to impress and shows no signs of a statement he made about not being about to run several feet before F3.<\/p>\n <\/p>\n Spalsh was his normal dominating self. \u00a0 Learned he does not like heals to heaven. \u00a0 Will file that away.<\/p>\n <\/p>\n Prayer Requests\/announcements<\/p>\n <\/p>\n prayers for all those impacted by recent hurricanes and earthquake in Mexico.<\/p>\n <\/p>\n prayers for Splash’s sister’s cousin. \u00a056 years old and diagnosed with cancer.<\/p>\n <\/p>\n prayers also for coworker of Argyle who is also battling cancer.<\/p>\n <\/p>\n Last night began the High Holidays for those of us who are Jewish. \u00a0Rosh Hashanah began at sundown and is the New Year. \u00a0During the next 10 days we seek to be inscribed in the Book of Life. \u00a0The holiday season ends with Yom Kippur or the Day of Atonement. \u00a0During these 10 days one of the goals is to seek forgiveness from those that we have wronged in the past year. \u00a0 As we all know, forgiveness is a powerful gift that frees us from whatever burden we have been carrying.<\/p>\n <\/p>\n Argyle took us out with strong words.<\/p>\n <\/p>\n Thanks for coming out this morning. \u00a0What a great way to begin the day! \u00a0Always appreciate the invite Short Sale!<\/p>\n <\/p>\n L’Shanah Tovah!<\/p>\n (“for a good year”)<\/p>\n Spamalot<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n The<\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Having recovered from an overdose of Q-ing, YHC was excited to be back at TRQ. \u00a0A clear and beautiful morning welcomed the Pax to a energetic morning of playing with rocks. \u00a0The PB clearly warned the Pax. Warmorama SSH x 15 IC Whirly has the clap x 15 IC Merkins x 5 IC Hold […]<\/p>\n","protected":false},"author":32,"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-2635","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Spamalot","date":"09\/21\/17","pax":"Splash, Argyle (WD), Wobegon (WB), Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2635","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2635"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2635\/revisions"}],"predecessor-version":[{"id":2636,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2635\/revisions\/2636"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}