Lifting frozen rocks at TRQ
QIC: Ziggy
Date: 12/1/2022
PAX: Green Acres, Boomerang, Crash, Schlitz, Rubber Ducky, Ziggy (QIC)
A hardy group of 6 showed up for a cold morning at TRQ that got warmer as we went along.
WARM UPS
SSH then Imperial Walkers at the flag pole. Lunge to the first island for quad stretches. Lunge to the second island Abe Vigoda and Whirly’s. Mosey to the wall across from the rocks.
“Quick Iron Hulk”
1 merkin and 4 rebound drills
2 merkins and 8 rebound drills
up to 5 merkins and 20 rebound drills
ROCKS ASCENDING REPS
Start with 10 reps each, cusack with rocks around the circle, then 15 to 20, three rounds
Curls
Skull Crushers
WWII
Bent Over Row
Chest Press
Squats
Upright Rows
Greg Louganis (lat pullovers)
Lunges
Got to 20 reps
LAZY DORA
Partner work 100 reps total each
P1: Merkins P2 hold plank 10 each / alternate till 100 total
Squat Al Gore
Low Flutter hold 6 inches
Monkey Humpers Al Gore
FINALE: BTTW
MARY
American Hammer / low dolly / mutton crunch
Time.
Prayers for Green Acres health as he starts his medical treatment.
Prayers and congrats to Schlitz for the new one to arrive shortly
Boomerang took us out.
Green Acres once again aced the BTTW but YHC will continue trying!
Dora was not ‘lazy’ according to some.
Strong work by all and honor to lead as always!
