Warm and Cozy at TRQ

Warm and Cozy at TRQ

QIC: Burlap

Date: 31 Jan 2019

PAX: Wobegon (site Q and WB), Sgt Schultz, Goofy, and Burlap (QIC and WD)

YHC had his second Q of the week, thanks to an illness last week that made me switch Flatlines with Van Gogh.  But the concept and goal of TRQ is quite different from Flatline, so no way I could repeat.  Secondly, YHC planned for (and got) temps in the high teens.  This meant that the number of Pax would be relatively few (correct, only 4) and staying warm would require non-running cardio work.  So YHC laid out and generally executed the following plan, purposefully mixing in higher reps and high-heart-rate inducing exercises throughout.  The THANG:

Warm up near flag pole

Jump ropes IC

IW IC

Merkins IC

SSH IC

Squats IC

Hillbillies IC

Mtn Climbers IC

Jump Squats OYO

Toy Soldiers IC

Run to end of parking lot for Peter Parkers IC

Run to lower part of circle and partner up.

Partner Wheelbarrow across grass to other side (top) of circle and run around circle to start and flapjack

Repeat with Partner Pull and flapjack

Repeat with Partner Push and flapjack

Over to wall and KB – line up tight and wall sit. Pass KB down. Last person (start with Q) bear crawl pushes the KB back to start and repeat through all pax.

Circle up a little tight. One pax does 10 skull crushers with KB while rest do Jack Reachers, then pass bell through all the pax.

Repeat with 10 KB squats while other squat.

Repeat with 10 right arm lifts while others Nolan Ryan right arm punch.

Repeat with 10 left arm lifts while others Nolan Ryan left arm punch.

At bottom of circle to top, do 3-man grinders with SSHs at bottom and lunges at top, running CCW around the circle.

Repeat with Mountain climbers at bottom and side squats at top.

Repeat with running with scissors at bottom and Mike Tysons at wall.

Repeat wall sit and pass KB with bear crawl push return.

Return to end of lot.

Skip to first planter

Hop to second

Bear crawl to third

Lunge walk to end

Back to start for Mary

Fire hydrants each leg

Box cutters each direction.

FIN

COT

• Q didn’t let us count off and simply said, “Four.  Name-o-rama time.”
• Prayers for those not in permanent shelter in W-S and all over the Midwest, especially.
• Prayers for Proehl.
• For unspoken prayer requests.
• For those battling addictions.
• YHC took us out.

NMM

• YHC was pretty accurate in his pre-tweet with the arrivals just after 0525 but no one emerging from their cars until about 0529.  Was about to be a 3-man deal, but Sgt Schultz arrived about three exercises in.  YHC thanked Sarge for coming, but what he meant to say was thanks for each of them that made a reasonable 4-man team to allow partner work and grinder work.
• The Q drove his 25-lb kettlebell to the back of the cafeteria.  Was going to leave it there and fetch it after the workout, but Sarge couldn’t leave it behind, so he and Goofy alternated carrying it, which meant modifications for the modes of transportation back.
• Wobegon and YHC partnered for wheelbarrows etc., while Goofy and SS partnered up.  All about the same sizes, which was nice.
• Was sorta glad we had only 4 during the wall sit/slide the bell while bear crawling portion.  And the number worked well for the pass the KB around portion as well.  Goofy noted that Jack Reachers were a bit easier once he finished his 10 skull crushers with a KB.
• During the “3” man grinder, Goofy and YHC counted as one man, staying together the whole time.  It was nice, as he and I used to work pretty closely together, but now I only see him in the gloom, basically.  Good catching up with all of these guys.
• YHC had stored the KB inside his (modestly) heated home the night before.  This was helpful, as our fingers would have been pretty cold if it had been out all night or if we had used a local rock.
• The Pax seemed to stay warm and didn’t complain.
• I know it’s cold, but all of us know the truth that we don’t stay cold during outdoor workouts at F3, so that is no excuse for not posting.  We need to trust each other, that the Qs will plan the beatdown in accordance with the weather and in keeping with the concept of each particular workout.  Some warm gloves and a warm beanie hat will cover most any weather in these parts with maybe one extra layer on top when it gets toward 20 degrees.  Come on out!
• Goofy reminded us that we need to be reaching out to others to post to F3, as they need it AND as we need their fellowship.  Reach out to someone today.

Always an honor to plan and lead the workout.  Wobegon is doing a great job as site Q, so keep coming out to TRQ!

Peace,

Burlap