Ho-hum. \u00a0Just another routine day at TRQ this morning. \u00a0Oh wait….it was 64 degrees on February 7th! \u00a0Whaaaaaaa??? \u00a0Undeterred by the heat wave, the Pax arrived for a beatdown that hoped to prove that everything is better with a friend. \u00a0 Not partner work, mind you. \u00a0We would be pairing exercises. \u00a0For you see, super-setting is a wonderful thing.<\/p>\n
<\/p>\n
With the full disclaimer given, we began:<\/p>\n
<\/p>\n
Warm-o-Rama – usual fare of Hill Billies, IST, Seal claps, over head claps, whirly has the clap, and copper head squats. \u00a0All IC, all x 15.<\/p>\n
<\/p>\n
Mosey to covered area for our first pairing: \u00a0Fast feet and SSH. \u00a0We performed all IC:<\/p>\n
Fast feet x20<\/p>\n
SSH x20<\/p>\n
Fast feet x15<\/p>\n
SSH x15<\/p>\n
Fast Feet x10<\/p>\n
SSH x10<\/p>\n
Fast Feet x5<\/p>\n
SSH x5<\/p>\n
<\/p>\n
Mosey to flag pole to greet next exercises: \u00a0dips and copperhead squats. \u00a0All exercises IC:<\/p>\n
Dips x15<\/p>\n
Squats x15<\/p>\n
Dips x10<\/p>\n
Squats x10<\/p>\n
Dips x5<\/p>\n
Squats x5<\/p>\n
<\/p>\n
Mosey to wall on front of school for: \u00a0Wall sits with Jack Reachers and Rebound drills.<\/p>\n
Jack reacher x20 IC<\/p>\n
Rebound drill x20 oyo<\/p>\n
JR x15 IC<\/p>\n
Rebound drill x15 oyo<\/p>\n
JR x 10 IC<\/p>\n
rebound drill x10 oyo<\/p>\n
JR x 5 IC<\/p>\n
rebound drill x 5 oyo<\/p>\n
<\/p>\n
Mosey to rock pile and find medium rock for high reps but no running.<\/p>\n
<\/p>\n
all exercises IC:<\/p>\n
curls x20<\/p>\n
OHP x 20<\/p>\n
rotate one rock to the right<\/p>\n
curls x15<\/p>\n
OHP x15<\/p>\n
rotate<\/p>\n
curls x 10<\/p>\n
OHP x 10<\/p>\n
rotate<\/p>\n
curls x5<\/p>\n
OHP x5<\/p>\n
rotate<\/p>\n
curls x10<\/p>\n
OHP x10<\/p>\n
rotate<\/p>\n
curls x15<\/p>\n
OHP x15<\/p>\n
<\/p>\n
leave rocks there and mosey to wall for IC:<\/p>\n
LBC x15<\/p>\n
calf raises x15<\/p>\n
LBC x10<\/p>\n
calf raises x10<\/p>\n
LBC x 5<\/p>\n
cald raises x5<\/p>\n
<\/p>\n
Mosey back to rocks and continue IC:<\/p>\n
skull crushers x 15<\/p>\n
bent over rows x15<\/p>\n
rotate<\/p>\n
skull crushers x10<\/p>\n
bent over rows x10<\/p>\n
rotate<\/p>\n
skull crushers x5<\/p>\n
bent over rows x5<\/p>\n
Return rocks and mosey back to parking lot in front of school.<\/p>\n
<\/p>\n
Mary \u00a0– usual favorites – mutton crunches, box cutters, penguin crunches, low flutters, Freddy mercury, and Peter Parker . \u00a0All IC all x12.<\/p>\n
<\/p>\n
And that is all she wrote!<\/p>\n
NMM<\/p>\n
An honor to lead the group this morning. \u00a0Solid numbers for TRQ.<\/p>\n
YHC tries to hide my legal background, but the disclaimer always is my tell.<\/p>\n
Great to see Argyle, been too long. \u00a0Fun fact, YHC tried to find my phone in his car. \u00a0#volvoproblems<\/p>\n
Bemjamin Button looks younger each time YHC sees him. \u00a0 #seewhatididthere<\/p>\n
TMN emerges from a house of young children and does \u00a0not miss a step.<\/p>\n
Huckleberry shows no signs of the shoulder injury from last year.<\/p>\n
Was Interference nursing an injury? \u00a0YHC could not tell.<\/p>\n
Undertow drive Benjamin Button, and YHC totally forgot to ask about the connection.<\/p>\n
Had been months since YHC saw TPS, now I have seen him twice in 2 weeks. \u00a0#goodthing<\/p>\n
Razzle Dazzle posted without Goofy this morning. \u00a0Know what this means? \u00a0Time to Q!<\/p>\n
Site Q Wobegon was making sure the Pax did not defile his beloved AO.<\/p>\n
<\/p>\n
Announcements\/prayer requests<\/p>\n
Services for Palin’s mother are tomorrow in Greensboro. Check twitter for details.<\/p>\n
<\/p>\n
Wobegon is looking to pass the site Q crown to a brave and worthy Pax. \u00a0Step up and be that guy.<\/p>\n
<\/p>\n
Wobegon on Q for Purgatory on Saturday.? Looks like we are going to play some baseball.<\/p>\n
<\/p>\n
YHC took us out asking for grace and comfort for Palin and his family.<\/p>\n
<\/p>\n
Wobegon- thanks for the opportunity. \u00a0I left the front door unlocked, keys are under the mat.<\/p>\n
<\/p>\n
Have a great day!!<\/p>\n
Spamalot<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Ho-hum. \u00a0Just another routine day at TRQ this morning. \u00a0Oh wait….it was 64 degrees on February 7th! \u00a0Whaaaaaaa??? \u00a0Undeterred by the heat wave, the Pax arrived for a beatdown that hoped to prove that everything is better with a friend. \u00a0 Not partner work, mind you. \u00a0We would be pairing exercises. \u00a0For you see, super-setting […]<\/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-7974","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Spamalot ","date":"02\/07\/19","pax":"TPS, Huckleberry, Touch me Not, Argyle, Benjamin Button, Wobegon, Undertow, Razzle Dazzle, Interference, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7974","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=7974"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7974\/revisions"}],"predecessor-version":[{"id":7976,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7974\/revisions\/7976"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7974"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7974"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}