TRQ 6.13.19<\/p>\n
PAX: Burns(Q), 5 Dollar Footlong, Whirly, former FNG 7 Layer, Wobegon, Goofy, Zombie, LaZBoy, former FNG Red Baron, Argyle, Palin<\/p>\n
I got a call from Whirly last night letting me know he was bringing a FNG to TRQ this morning, to which I responded that me and the FNG will have a lot in common as I, too, had never posted at Speas on a Thursday morning. With my lack of experience and the added pressure of a FNG (turns out there were two!), I found myself perusing many old backblasts to cobble together something simple that was low-running, high reps, and full body focused. The plan was flawlessly executed by the pax in attendance.<\/p>\n
After a short disclaimer we started the warm-o-rama with some SSHs, Hillbillies, Whirly’s incurable disease, Abe Vigodas, and ISTs before a mosey to the rock pile<\/p>\n
The Thang We did not have time for the 5th pair of exercises, so we moseyed back to the launch point for 5 minutes of Mary consisting of LBCs, Boxcutters, Penguin crunches, Crunchy frogs, and Mutton crunches<\/p>\n NMM<\/p>\n CoT Wobegon, thank you for the keys and I hope to have them back some time. Great AO!<\/p>\n","protected":false},"excerpt":{"rendered":" TRQ 6.13.19 PAX: Burns(Q), 5 Dollar Footlong, Whirly, former FNG 7 Layer, Wobegon, Goofy, Zombie, LaZBoy, former FNG Red Baron, Argyle, Palin I got a call from Whirly last night letting me know he was bringing a FNG to TRQ this morning, to which I responded that me and the FNG will have a lot […]<\/p>\n","protected":false},"author":450,"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-9296","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Burns","date":"6.13.19","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9296","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9296"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9296\/revisions"}],"predecessor-version":[{"id":9299,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9296\/revisions\/9299"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nEach pax was instructed to select two rocks for our workout, scribed below:
\nTabata – 25 seconds on, 10 seconds rest
\n5 sets of 2 exercises, and after the 5th set we took an alternative mode of transportation to the rear of the school and back.
\nExercise pair 1: Curls — squats — bear crawl
\nExercise pair 2: Chest press — lunges — duck walk
\nExercise pair 3: Side raises — dead lifts — crab walk
\nExercise pair 4: Skull crushers — quick feet — high skip to school, skip for distance back
\nExercise pair 5: Rock (kb) swings — side lunges — inchworm up, jog back<\/del><\/p>\n\n
\nI’ll be recycling one of my beatdowns from last year tomorrow at UA. It’s up to yall to figure out which one. Hint: There will be no burpees.<\/strong><\/em><\/span> See you there
\nPrayers were lifted for Zombie’s sister who is getting married on Saturday, and for 5 Dollar who is leading a men’s small group at his church starting soon.<\/p>\n