5th of July at the Rock Quarry
QIC: Wobegon
Date: 7-5-2018
PAX: Starfish, Wobegon
Shaking off the hot dogs, fries and fireworks YHC arrived at TRQ wondering what to expect. Passed the trio of Juicebox, Capri Sun and Resistor on their 6 miler early run.
The moral dilemma surfaces from deep below….(or is that the second Dash Dog with mustard and relish?)….what if no one shows? Workout alone? Take a run? Back to bed? Luckily Starfish rolls up to alleviate the internal consternation.
Let’s go…
Warm-O-Rama
- SSH 20 IC
- Imperial Walker 20 IC
- Arm Swirly Thingees both ways, 20 IC
- Abe Vegoda 15 IC
The Thang:
Partner Relay (not much deliberation over who partners with who….)
Run from end of lot to the other while we split:
- 100 merkins
- 200 LBCs
- 300 squats
Mosey around back, grab a rock.
- Curls 15
- Bent over rows 15
- Overhead press 15
- Skull crusher 15
- Elf on the shelf left to right 15
- Elf on the shelf right to left 15
The Bruce Lee Abs Workout
- Hammer
- Leg raises
- LBC’s
- Heel Touches aka Penguin Crucnch
- Crunchy Frog
- 100’s
20 reps of each, 3 sets. Brief rest between each set.
Back to the rocks to repeat-o:
- Curls 15
- Bent over rows 15
- Overhead press 15
- Skull crusher 15
- Elf on the shelf left to right 15
- Elf on the shelf right to left 15
Mosey back around to the front to wrap up. We took an poll and determined that we had enough ab work and skipped Mary, thanks Bruce. The runners are back, increasing our numbers as YHC took us out.
Thanks for posting, Starfish. T-claps to the runners as well.
