What Goes Up Must Come Down

What Goes Up Must Come Down

QIC: Spamalot

Date: 12/06/18

PAX: Bueller(?), Schneider, Drip, Mongoose, Hot N' Now (WB), Ziggy Stardust, Goofy, TPS, Undertow, Litebrite (co-WD), Rustbucket (co-WD), Hickory, Spamalot (QIC)

Date:  12/06/18

Q:  Spamalot

Pax: Bueller(?), Schneider, Drip, Mongoose, Hot N’ Now (WB), Ziggy Stardust, Goofy, TPS, Undertow, Litebrite (co-WD), Rustbucket (co-WD), Hickory, Spamalot (QIC)

A clear and cold (26 degrees) morning greeted the Pax for this week’s edition of TRQ (THE Rock Quarry).  Principally a core (non-running) workout, the challenge this morning was to keep everyone warm without violating the general spirit of AO.  (As an aside, there is a chance that YHC may receive an email from Burlap admonishing the Q for the (perceived) amount of running).

Though no FNGs were present, a full disclaimer was presented.  The Pax saw right through the Q, and quickly determined that YHC was indeed an attorney.  YHC disclosed that YHC is the best of both worlds:  a trial attorney who now works as a banker.  Does it get any better?  YHC thinks not.

With the formalities out of the way, time to GO:

Warm-0-Rama

Usual selection of exercises here:  SSH, IST, Over-head-claps, Whirly has the clap (NEAR Q fail here, as YHC almost proceeded to perform Abe Vigodas), and Merkins-alt. shoulder taps-Merkins (#crowdfavorite).  All IC, All x 15

THE THANG

Mosey to flag pole.  Pax were informed that theme of the day was….ladders.

Beginning at flagpole, mosey in direction of tennis courts.  At each of the four light poles, stop and perform an increasing number of reps of the called exercise.  Plank for the six.

5 Plank Jacks

10 Plank Jacks

15 Plank Jacks

20 Plank Jacks

On the way back to the flag pole, perform:

5 SSH

10 SSH

15 SSH

20 SSH

Mosey to rock pile and pick out medium sized rock.  Walk with rock to the wall.  Leave the rock there.  Back to rock pile and grab another medium sized rock.

Ladders with rocks- Perform 10 curls, drop rock and mosey to other rock near wall.  Perform 1 skull crusher.  Drop rock and return to other rock.  Perform 9 curls, then 2 skull crushers.  Continue with this pattern until 1 curl and 10 skull crushers.  Al Gore for six.

Grab rock from wall area and return it to the pile.

Find a small rock and large rock and place it along side the (remaining) medium rock.  Time for (yes, Mongoose) DROP SETS.  Begin with heaviest rock – perform reps IC, immediately switch to medium rock- perform reps IC, immediately switch to small rock- perform reps IC.

Exercises performed:

Curls – 10/10/10

Overhead press – 10/10/10

Bent over rows – 10/10/10

Chest press – 10/10/10

Squats – 10/10/10

150 reps done!

Return all rocks to the pile, mosey back to parking lot for…

MARY

LBCs, Box Cutters, Heals to Heaven, Penguin Crunches, Mutton Crunch, and Peter Parkers.

TIME!

NMM

Outstanding group of Pax this morning.  You never know what a turnout will look like on a Thursday morning with temps barely over 20 degrees.

MC was low – some minor complaining that “this is a non-running workout, so why are we running?”  Duly noted.

On the near Q-fail of Whirly has the clap, YHC hoped no one noticed.  Right….Goofy (rightly) laughed at YHC for the misdirection.

Site Q forgot to turn on the rock warmer.  As a result, Ziggy Stardust had to go retrieve warmer gloves from his car.  For a minute, YHC thought it was an excuse to leave, but he returned.

Announcements/Prayer Requests

F3/FiA Holiday Party!  12/15 @ 6pm. Brookberry Farm Clubhouse.  Check Twitter and website for details.  RSVP so amount of food to be ordered will be accurate.  Nominal $10 cover.

Singing Cowboy has the Q tomorrow at #BBBC!

Lunch Bunch will happen tomorrow – look out for Pre-Blast.

Prayers for Singing Cowboy’s MIL.  She had a partial amputation of one of her legs.

Prayers for everyone traveling during the predicted storm – esp. Schneider’s M and 2.0.

Last, and certainly not least….our very own Rustbucket is running a half-marathon in NYC to raise money for The Ronald McDonald House.  (A truly amazing organization.  If you have never volunteered, go check it out. They are wonderful).  He would appreciate any and all support – financial or otherwise.  Check his Twitter handle or here:

https://www.crowdrise.com/o/en/campaign/ronald-mcdonald-house-new-york-nyc-half-2019/davidneininger
YHC took us out.

Thanks Wobegon, YHC appreciates the opportunity.

Have a great day everyone!!

Spamalot