The Wall and Some Rocks at TRQ 10/25/2018

The Wall and Some Rocks at TRQ 10/25/2018

QIC: Rust Bucket

Date: 10/25/2018

PAX: Rust Bucket (QIC, WD), Huckleberry (WB), Knope (visitor from F3 Durham), Wobegon, TPS, Ziggy Stardust, Touch Me Not

The Wall and Some Rocks at TRQ 10/25/2018

10/25/2018

PAX:  Rust Bucket (QIC, WD), Huckleberry (WB), Knope (visitor from F3 Durham), Wobegon, TPS, Ziggy Stardust, Touch Me Not

7 PAX turned out for a chilly October morning edition of TRQ, including a visitor from up the road in Durham. It went something like this:

Warm-a-Rama:

• 5 Burpees – OYO
• SSH – IC
• 5 Burpees – OYO
• Toy Soldiers – IC
• 5 Burpees – OYO
• Whirly with a Clap – IC
• 5 Burpees – OYO
• SSH – IC

The Thang:

Mosey to the rock pile and select a medium sized rock for the following:

Overhead Press, Curls, Skull Crushers, Bent Over Rows – John Cusak run with your rock around the island.

Above exercises were performed in groups of 5 repetitions for the first round then increasing to 10, 15, and 20 repetitions for subsequent rounds.

Mosey John Cusak style to the wall for:

Wall sits for a period of time with your rock on your lap. Perform 20 Jack Reachers – Recover and shake out the legs then:

Wall sits for a period of time with your rock on your lap. Perform 35 Jack Reachers – Recover and shake out the legs then:

Wall sits for a period of time with your rock on your lap. Perform 50 Jack Reachers – Recover.

Place your rocks about 10 yards away from the wall and perform Bear Crawls to your rock, Crawl Bear back to the wall and perform 5 Mike Tysons.

Repeato but increasing number of Mike Tysons to 10 and then 15 for subsequent rounds.

Go BTTW for a period of time. Recover.

Mosey John Cusak style to the rock pile and return rocks.

Mosey back to the parking lot for continued pain.

Perform Railroad Tracks from one end of the parking lot to the other. Return to original spot and circle up for:

Mary:

Ring of Fire – 2 rounds

American Hammer for a period of time.

Finish.

Announcements/NMM:

Some crazy obstacle course races coming up, watch Twitter or contact Palin / Van Gogh for details.

Great work by the visiting PAX, Knope. He barely broke a sweat.

Touch Me Not and Huckleberry were smiling the whole time… I think I was way too easy on them. Promise to make up for it next time.

Ziggy, TPS, and Wobegon all put in strong showings and I could tell they were pushing… getting stronger!

COT:

YHC took us out with a prayer for those struggling with addiction and for guidance in becoming a better man each day, regardless of what shoes we’re wearing.

Thanks for the keys, Wobegon, an honor to lead these men!

Rust Bucket.