A Bunch of Old Guys at TRQ

A Bunch of Old Guys at TRQ

QIC: Spamalot

Date: 02/13/20

PAX: Boomerang (WD), Ziggy Stardust, Spamalot (WB, QIC)

Looking at the weather forecast last night, YHC thought….maybe there is a chance that it will not be raining in the morning.  Thus a plan was hatched.

Unfortunately, the rain started around 4:30 this morning.  So YHC quickly pieced together Plan B.

As YHC pulled into the parking lot, Ziggy was already there.  Soon Boomerang arrived.  We all stayed in our respective cars, as the rain continued and got more intense.

As 5:30 arrived we gathered under the relative dryness of the covered bus area.

Warm-o-Rama

Threw a bit of a curve ball here:

SSH x 15, Merkins x 5, IST x 15, Merkins x 5, Arm Swirly things forward x 10, reverse x 10, Merkins x 5, Whirly has the clap x 10, Merkins x 5, Copperhead Squats x 10.  All IC

THE THANG

Mosey to the covered area by front doors.  Find a pole, and wall sit.

Jack Reachers x 10

Rebound Drill x 10

Jack Reachers x 20

Rebound Drill x 20

Jack Reacher x 30

Rebound Drill x 30

Mosey back to bus covered area.

11’s

Perform 10 Carolina Dry Docks, mosey length of covered area.  Perform 1 Jump Squat.  Mosey back for 10 Carolina Dry docks, mosey for 2 Jump Squats.  Continue this pattern until 1 Carolina Dry Dock and 10 Jump Squats.

Grab 30# KB, 30# ruck plate, or 20# ruck plate

Curls x 15 IC

Put weight down, run to end of covered area and back.

OHP x 15 IC

Mosey

Bent over row x 15 IC

Mosey

Skull Crushers x 15 IC

Mosey

Mosey back to Front covered area

Partner 1 – Completes 25 reps of exercise.  Partner 2 completes AMRAP of Cardio exercise.  Partner 3 completes AMRAP of Ab exercise.  Partner 1 passes 20 # weight to partner 2.  Partner 3 does cardio.  Partner 1 does abs.  Continue pattern until all 3 Pax have done all three exercises.

Curls

SSH

LBC

(repeato x 2)

OHP

IST

Penguin Crunch

(repeato x 2)

Bent over row

Hillbilly

Mutton Crunch (R)

(repeato x 2)

Skull Crusher

Raggedy Ann

Mutton Crunch (L)

(repeato x 2)

MARY

Low flutter, low dolly, heals to heaven. All IC x 15

TIME!

NMM

2 Qs this week for YHC.  2 rainy day workouts.

TClaps to Ziggy and Boomerang for coming out in the rain.  YHC thought there was a good chance of this being a solo flight.

Despite keeping the Pax under cover and dry, YHC hopes it was worth the price of admission.  Per Garmin watch, we covered 0.94 miles and burned 528 calories, with a 3.0 training effect.  Individual results may differ.

Small groups are the best.  Always have the best 2ndF.

Announcements/Prayer Requests

March 7 “mini-launch” – Jamison Park.  7am.  Come join Zima and Whirly.  And bring as many FNGs as possible.

Lunch Bunch is probably happening Friday.  Per the calendar, Hoptoberfest has the Q.  Check Twitter for details.

Thank you to all who have donated to Troybilt’s LLS Student of the Year Campaign.  Have not had a chance to donate?  Fear not, there is still time.  Follow this link for details:  https://events.lls.org/nc/triadsoy20/pboylan

Praise for the birth of Mark Spangler!  Congrats to Palin and Caitlin.  If you need suggestions for middle names, we thought of a few.

Continued prayers for Boomerang’s sister.

Blue Steel is getting fitted for his prosthesis soon.  Prayers that it goes smoothly.

Prayers for the Special Needs community.

YHC took us out.

Thanks for the opportunity gents!  YHC left the keys in the puddle.

Have a great day.

Spamalot

#spamtan