Changing of the Guard at TRQ
QIC: Spamalot
Date: 08/29/19
PAX: Zombie (WB), Argyle, Boomerang (WD), Wobegon,, Goofy, Palin, Ziggy Stardust, Beaver (F3 Raleigh), Spamalot
There was a chill in the air this morning at TRQ. Ok, maybe it was the palpable excitement of witnessing the orderly transition of Site Q responsibilities (more on that later). Whatever the reason, 9 brave Pax presented themselves for the best Thursday workout in the Region. We even had a DR Pax, Beaver – from F3 Raleigh. Beaver is another Wells Fargo Pax, so he was in good company. #stagecoach #8isgreat
At the stroke of 5:30, it was time to start with….
THE F3 Mission Statement! Then….
A review of the 5 Core Principals!! Then….
The full 5 point legal disclaimer!!! Then….
Warm-o-Rama
SSH, IST, Copperhead Squats, Merkins, Arm Swirly things (Forward and reverse), Seal Claps, Whirly has the Clap, and Plank Jacks. All IC, All x 15.
The THANG
Walk over to covered area for:
Fast feet x 15 IC
Jack Reachers x 10 IC
Fast feet x 15 IC
Jack Reachers x 10 IC
Fast Feet x 15 IC
Jack Reachers x 10 IC
Mosey to flag pole and look at the conveniently placed pizza cover box, with fancy writing on it.
Ladder Work. – Perform first exercise, then run to far end of parking lot. Return. Perform second exercise, then run to far end of parking lot…continue.
(All exercises were OYO, single count)
10 Merkins
Run
20 LBCs
Run
30 Squats
Run
40 Lunges
Run
50 SSH
Run
50 SSH
Run
40 Lunges
Run
30 Squats
Run
20 LBCs
Run
10 Merkins
Run
Mosey to rock pile, and choose a medium sized rock. After each set of exercises, put rock down and shift one rock to the right. Circle up for:
(all exercises IC)
Curls x 5
Curls x 10
Curls x 15
OHP x 5
OHP x 10
OHP x 15
Bent over rows x 5
Bent over rows x 10
Bent over rows x 15
Skull Crushers x 5
Skull Crushers x 10
Skull Crushers x 15
Return rocks. Mosey back to parking lot for MARY
LBCs, low dollies, low flutters, penguin crunches (all IC, all x 12)
Recover and TIME!
NMM
Great morning with the boys today. Plenty of exercise and 2nd F!
Welcome to DR Pax #Beaver. As noted, he is a fellow Wells Fargo banker. He represented F3 Raleigh well! #Respect
While YHC had previously met Zombie, never had the opportunity to post with him. Let’s say that his choice in rock size was…..ambitious. Poor Argyle had that monster rock for Skull Crushers x 15 IC. Yikes!
TClaps to Wobegon for his tenure as TRQ Site Q! Well done sir!
Let’s hear it for Boomerang, the NEW TRQ Site Q! Thanks for stepping up.
Announcements/Prayer Requests
Wednesday – 9/11 – Walk to Remember. 6am at BB&T Field (Wake Forest Football Field). Time well spent. See you there.
Continued prayers for Boomerang’s sister as she battles cancer.
Prayers for all those struggling with mental health issues and addiction.
Thanks Wobegon and Boomerang. I will let you fight over the keys.
Have a great day!
Spamalot
#spamtan
