Special Guests at TRQ

Special Guests at TRQ

QIC: Frostbite

Date: 01/09/2025

PAX: @Superfly (WD), @Ziggy Stardust, @Singing Cowboy, @Starfish, @D-Day, @Wobegon, @Frostbite (QiC, WB)

@Green Acres sent out a call for a Q from the comfort of his couch as he is recovering from surgery. I kindly obliged and responded with an emphatic yes! Unfortunately, YHC responded before looking at the weather.

YHC and Dadtan, @Starfish, celebrated @Caviar’s 21st birthday last night and were talking about just how stupid this thing called F3 is while looking at the weather. 22 degrees with a feels like of 7 was in the forecast for this AM. In actuality, Alexa said it felt more like 10. Regardless, it was cold.

TRQ Run Club was in full effect this AM. @TSC & @Wobegon were on time. YHC had complications in the bathroom and ran a few minutes late. Luckily, my elders circled back for me and we began promptly at 0508 for 2.0 miles. Great time to connect and talk about everything under the sun.

YHC hustled back to get set up for the beatdown; YHC curated a playlist and had a nice double-sided weinke ready to roll.

Here is how it went…

Warmarama

SSH – 20 x IC

IST – 10 x IC

Copperhead Squats – 10 x IC

Abe Vigoda – 6 x IC

Whirley’s – 10 x IC

Arm Swirly’s (F/R) – 10 x IC

Seal Claps – 10 x IC

OH Claps – 10 x IC

Moroccan Night Clubs – 10 x IC

Slow Mosey to the next parking lot. Tunes on. 

The Thang 1: Special Guest: Del Brown

Del Brown is the most successful saltwater fly fisherman of all time and is the inventory of the Merkin Crab Fly.  So, we lined up on the side of the parking lot and….

• 10 Wide Merkins OYO
• Crab Walk to middle of parking lot
• 1o Diamond Merkins OYO
• Crab Walk back
• 10 Wide Merkins OYO
• Bear Crawl back to middle of parking lot
• 10 Diamond Merkins OYO

The Thang Part 2:  Special Guest:  Jack Webb

• 1 Merkin OYO
• 4 Jack Reachers OYO
• 2 Merkins OYO
• 8 Jack Reachers OYO
• 3 Merkins OYO
• 12 Jack Reachers OYO
• 4 Merkins OYO
• 16 Jack Reachers OYO
• 5 Merkins OYO
• 20 Jack Reachers OYO
• 6 Merkins OYO
• 24 Jack Reachers OYO
• 7 Merkins OYO
• 28 Jack Reachers OYO
• 8 Merkins OYO
• 32 Jack Reachers OYO
• 9 Merkins OYO
• 36 Jack Reachers OYO
• 10 Merkins OYO
• 40 Jack Reachers OYO

The Thang, Part 3:  Special Guest:  Modified Dr. Jack Kevorkian

Partner Up. Partner A was to do AMRAP of exercises while Partner B was instructed to do SSH of various quantities OYO as the timer.

• Round 1:  Sumo Squats (25 SSH)
• Round 2:  Alabama Prom Dates (50 SSH)
• Round 3:  Monkey Humpers (75 SSH)
• Round 4:  Burpees (#crowdpleaser) (100 SSH)

The Thang, Part 4:  Special Guest:  Lt. Dan

• 1 Squat OYO
• 4 Lunges OYO
• 2 Squats OYO
• 8 Lunges OYO
• 3 Squats OYO
• 12 Lunges OYO
• 4 Squats OYO
• 16 Lunges OYO
• 5 Squats OYO
• 20 Lunges OYO
• 6 Squats OYO
• 24 Lunges OYO
• 7 Squats OYO
• 28 Lunges OYO
• 8 Squats OYO
• 32 Lunges OYO
• 9 Squats OYO
• 36 Lunges OYO
• 10 Squats OYO
• 40 Lunges OYO

The Thang, Part 4:  Special Guest:  Captain Thor

• 1 WWII Situp OYO
• 4 American Hammers OYO
• 2 WWII Situps OYO
• 8 American Hammers OYO
• 3 WWII Situps OYO
• 12 American Hammers OYO
• 4 WWII Situps OYO
• 16 American Hammers OYO
• 5 WWII Situps OYO
• 20 American Hammers OYO
• 6 WWII Situps OYO
• 24 American Hammers OYO
• 7 WWII Situps OYO
• 28 American Hammers OYO
• 8 WWII Situps OYO
• 32 American Hammers OYO
• 9 WWII Situps OYO
• 36 American Hammers OYO
• 10 WWII Situps OYO
• 40 American Hammers OYO

3 MOM:

Rosalita – 10 x IC

Mutton Crunch (L/R) – 10 x IC

Penguin Crunch – 10 x IC

TIME!

NMM:

@TSC graced us with some backcountry stories during the EC run and tips to stay warm. If you ball your fist inside your gloves, it helps. When you grow up country, you are gifted hunting licenses as a baby shower gift (because it is cheaper), and lastly, yes you do need a license to hunt squirrels.

@D-Day did not like all the counting as it deters from “talking shit all morning”. Somehow he finished first.

The elder statesmen @Superfly & @Ziggy were partners and kept their head down and chugged along.

@Wobegon commented “Are you serious” when the burpees were called. He persevered and we are all better for it.

@Starfish was out front all morning and this workout was pretty much a carbon copy of what he did back in 2020 #ImportanceOfBackBlasts #MakeBackBlastsGreatAgain

#Cobains for the speaker malfunction this AM. Something happened when my Garmin thought I had fallen during the SSH and sent an incident report to my emergency contacts…YHC could not revive the tunes for the rest of the workout. I blame the cold.

Announcements: 

F3WS has an active pre-order! Get em while you can! https://f3gear.com/collections/active-preorders

@Superfly has the Q at #VI on Monday

#3rdF opportunities with GreeNest (01.18) & Samaritan Ministries (01.20) coming up! Give back — this is what it is all about!

Prayers:

School is back in session (for now)

YHC took us out!

Thanks for the keys @GreenAcres — you were missed and hope the sleep, rest, & recovery are going well! SYITG!