Date: 04\/19\/18<\/p>\n
Q: \u00a0Spamalot<\/p>\n
Pax: \u00a0Closer (WB), Wobegon, Ziggy Stardust (WD), TPS, Spamalot<\/p>\n
<\/p>\n
Warm temps greated the dedicated few who ventured out for this week’s edition of TRQ. Despite the freeze warning that YHCs Weather App had, the actual start time temp was 61 degrees.<\/p>\n
<\/p>\n
After giving the F3 Mission Statement and full five point disclaimer, we began with a warm up mosey lap around the parking lot. \u00a0As was noted, yes…YHC is an attorney.<\/p>\n
Following the lap, circle up for WarmORama:<\/p>\n
SSH, IST, arm circles (forward and reverse), whirly with the clap, and mountain climbers. \u00a0All IC, all x15.<\/p>\n
<\/p>\n
THE THANG<\/p>\n
Short Mosey to covered walkway in front of school for: \u00a0Fast Feet x 25 IC<\/p>\n
Mosey to flag pole for Box jumps x 10 OYO<\/p>\n
Mosey to wall [mid school] for wall sit and Jack Reachers x 25 IC<\/p>\n
Mosey to flag pole for Box Jumps x 10 OYO<\/p>\n
Mosey to far end of parking lot (near track) for Erkins x 12 IC<\/p>\n
Mosey to flag pole for Box Jumps x 10 OYO<\/p>\n
Mosey to far end of parking lot near road for DB drills<\/p>\n
Mosey to flag pole for Box Jumps x 10 OYO<\/p>\n
Mosey to normal starting point for Low Flutter with arms raised x 25 IC<\/p>\n
<\/p>\n
Mosey to rock pile. Grab a large, medium, and small rock. \u00a0 Time for drop sets. \u00a0Starting with large rock, then to medium rock and finally small rock. \u00a0Perform 15 reps IC, then drop to next smaller rock, 15 reps IC, then to small rock x 15 IC.<\/p>\n
<\/p>\n
Curls then run lap<\/p>\n
OHP then run lap<\/p>\n
Bent over row then run lap<\/p>\n
Squats then run lap<\/p>\n
Skull crushers then run lap<\/p>\n
Thus, 45 reps of each exercise were performed. \u00a0Solid work.<\/p>\n
Return rocks and Mosey back to parking lot for MARY.<\/p>\n
LBC, Mutton Crunches, Rosalita, penguin crunches, dying cockroach. \u00a0all x 10, IC<\/p>\n
DONE!<\/p>\n
NMM<\/p>\n
1.3 miles covered this morning.<\/p>\n
Thanks to all for coming out this morning.<\/p>\n
Yes, the disclaimer gave away my lawyer qualities. \u00a0Good catch by TPS and Ziggy.<\/p>\n
Closer with the RIRO and of course was out front on the limited running we did.<\/p>\n
Ziggy was experiencing some discomfort during the workout. \u00a0Complained of pain in abdomen. \u00a0This is why it is important to give the disclaimer and to ALWAYS check on the Pax. \u00a0 He seemed ok, and modified as necessary.<\/p>\n
Wobegon was the dutiful Site Q, making sure YHC did not do any irreparable harm to it.<\/p>\n
Fairly confident that those who posted have sore arms at this point.<\/p>\n
And legs.<\/p>\n
Announcements\/prayer requests<\/p>\n
Van Gough is headed off to NJ for a Spartan race. \u00a0 Good luck!!<\/p>\n
prayers for students and teachers as we come to the end of another school year<\/p>\n
Prayers for those suffering from addiction and depression issues<\/p>\n
YHC took us out.<\/p>\n
Thanks for the opportunity Wobegon. \u00a0Keys are at the base of the flag pole. \u00a0 All you have to do is pick them up!<\/p>\n
Thanks boys!<\/p>\n
<\/p>\n
Spamalot<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Date: 04\/19\/18 Q: \u00a0Spamalot Pax: \u00a0Closer (WB), Wobegon, Ziggy Stardust (WD), TPS, Spamalot Warm temps greated the dedicated few who ventured out for this week’s edition of TRQ. Despite the freeze warning that YHCs Weather App had, the actual start time temp was 61 degrees. After giving the F3 Mission Statement and full […]<\/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":[114,85],"tags":[],"class_list":["post-4530","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Spamalot ","date":"04\/19\/18","pax":"Closer (WB), Wobegon, Ziggy Stardust (WD), TPS, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4530","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=4530"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4530\/revisions"}],"predecessor-version":[{"id":4533,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4530\/revisions\/4533"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4530"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4530"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4530"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}