TRQ with no rocks harmed

TRQ with no rocks harmed

QIC: Ziggy Stardust

Date: 1/18/2024

PAX: Tonka, Boomerang, Green Acres, Goofy, Rollback, Ziggy (Q)

Ordinarily 21 degrees increases the propensity to fartsack for YHC,  but after Wednesday’s 15 degrees and Saturday’s arctic forecast it seemed like a little warm spell. Having the Q also increased motivation to post, though I decided to save our hands and avoid the rocks at the quarry.

WARM UPS:

some cardio: SSH x 25; 30 seconds each of high knees, fast feet, mountain climbers

stretches: whirlies, abe vigoda, up/down dogs

To the flagpole to start a set of BOMBS (Burpees, Overhead Claps, Merkins, Big Boy Sit Ups, Squats 5x each) – lunge to the next island, repeat BOMBS, lunge one more island repeat.

PLAYGROUND:

Descending reps of pull ups, WWII sit ups, and Merkins: 10 each first round, reduce to 9, then 8, 7 6 etc. to 1.

WALL:

Hold People’s Chair: Jack Reacher x 20 then 10 diamond merkins

People’s Chair : Seal Claps x 20 then 10 regular merkins

continue with PC and JR x 20, wide merkins; PC and seal claps x 20, carolina dry docks, then PC and JR x 20, end with hand release merkins

NON-RUNNING DORA:

One partner does some count of the exercise, the other holds a static position:

1 Plank Jacks to 100 / Hold Plank (partner’s choice about # of reps each)

2 Squat to 150 / Al Gore

3. LBCs to 200 / Hold six inches

Total Merkin count: 110 (there was some discussion about Carolina dry docks as actual merkins, so 120 if so)

FINALE: BTTW

SLOW MOSEY BACK TO START AND TIME!

Announcements:

Beverly’s run on Saturday (check slack for details)

Check with 60 Minutes to see if he needs any more PAX to help out with Greennest.

Prayers:

Aging parents

Great group this morning, glad to see Rollback is keeping it up after his first 2 weeks. Goofy also seems to be a regular again! Boomerang appreciated the rock free workout, and Tonka reminded all us respects what a proper squat should look like – both impressive form and speed! Green Acres still holds first place in the BTTW challenge but YHC will one day figure out his secret.

Great way to get the day going with an impressive group of HIMS and strong work by all!