A Swim Meet at TRQ

A Swim Meet at TRQ

QIC: Goofy

Date: 07/18/2019

PAX: TPS, Pinto, Wobegon, Argyle (WD), Zombie (WB), Ziggy, Hazer, Goofy

8 Pax posted to a warm, humid TRQ for very little running and some other random exercise routines:

The Thang

Warm-o-rama – the usual for Goofy

Individual Medley

• First round: 5 Burpees, 5 Merkins, 5 2-count low flutters, and 5 SSH in 1 minute and 30 seconds
• Second round: increase exercise by 1, so 6 Burpees, 6 Merkins, 6 2-count low flutters, and 6 SSH within 1:30 again.
• 3rd – 6th: continue to increase by 1 rep each round until reach 10 total of each.

Lt Dans: half way across the parking lot, do the following: 1 squat, 2 walking lunges (one each leg), then 2 squats, 4 walking lunges (2 each leg), continue increasing the squats by 1 and each time and the walking lunges are 2x the squats.

Mosey to Rock Pile

Partner 11’s – pick out rocks

P1 does 10 of called exercise, then P2 does 1 of another called exercise (total of 11), P1 then does 9 of same exercise, P2 does 2 (again, 11), P1 continues to count down, P2 counts up. Once complete, flap jack exercise and repeat.
Did the above for Curls, and Bent Rows, then OH Press and Skull Crushers

Mosey to Wall

Partner 11’s continued – P1 does Peoples Chair and Jack Reachers, P2 does Plank Jacks. Once done flap jack until both have completed each exercise.

Mosey to front of school

Mary was started with some LBC’s, then bear crawl two lights up, then Heels 2 Heaven, then crab walk two lights up, then finish Mosey to cars. Completed Mary with a couple more and..

FIN

COT: YHC took us out asking Him to guide us to be the Men he wants us to be

Announcements:

• Huge Kotters to @Hazer and @Ziggy!!! @Hazer has not posted in a few months and we are glad to have him back in the Gloom. @Ziggy has been traveling and excited to see him again as well! YHC is pretty sure he saw @Hazer modify, which is part of @Goofy’s playbook.
• Schmedfest – 8/24, watch Twitter, @Plunger leads this great fundraise for Crisis Control, highly recommend
• Fender and his M are (or were) expecting their 2nd child this week. Prayers that all goes well
• Prayers for those suffering with illness, such as cancer

NMM

• •The heat/humidity combo was sharp, even at 0530. Lots of sweating going on
•  YHC loves the IM, it’s a nice warm-up to slowly build the heart rate and get muscles warmed up. There was some “are you kidding me!?” on the last round when some were just finishing when the next round was starting.
•  The rock work was only as difficult as the rock you chose. The paired exercises were chosen to wear out the same muscle groups to create some fatigue. For YHC, it worked.
•  There was another round of “are you kidding me?!!” when YHC called for crab walk during Mary to help us get to the parking lot.
• This was my 3rd beatdown with @TPS this week and YHC is better for it and always glad to see him in the Gloom.
• Always great to be at F3, and honored to be your Q at the original core and the original Thursday beatdown in the DashPax. Thanks for the keys @Wobegon