There was a chill in the air this morning at TRQ.\u00a0 Ok, maybe it was the palpable excitement of witnessing the orderly transition of Site Q responsibilities (more on that later).\u00a0 Whatever the reason, 9 brave Pax presented themselves for the best Thursday workout in the Region.\u00a0 We even had a DR Pax, Beaver – from F3 Raleigh.\u00a0 Beaver is another Wells Fargo Pax, so he was in good company.\u00a0 #stagecoach #8isgreat<\/p>\n
<\/p>\n
At the stroke of 5:30, it was time to start with….<\/p>\n
<\/p>\n
THE F3 Mission Statement!\u00a0 Then….<\/p>\n
A review of the 5 Core Principals!!\u00a0 Then….<\/p>\n
The full 5 point legal disclaimer!!!\u00a0 Then….<\/p>\n
<\/p>\n
Warm-o-Rama<\/strong><\/p>\n SSH, IST, Copperhead Squats, Merkins, Arm Swirly things (Forward and reverse), Seal Claps, Whirly has the Clap, and Plank Jacks.\u00a0 All IC, All x 15.<\/p>\n <\/p>\n The THANG<\/strong><\/p>\n Walk over to covered area for:<\/p>\n Fast feet x 15 IC<\/p>\n Jack Reachers x 10 IC<\/p>\n Fast feet x 15 IC<\/p>\n Jack Reachers x 10 IC<\/p>\n Fast Feet x 15 IC<\/p>\n Jack Reachers x 10 IC<\/p>\n <\/p>\n Mosey to flag pole and look at the conveniently placed pizza cover box, with fancy writing on it.<\/p>\n Ladder Work.\u00a0 –\u00a0<\/strong>Perform first exercise, then run to far end of parking lot. Return.\u00a0 Perform second exercise, then run to far end of parking lot…continue.<\/p>\n (All exercises were OYO, single count)<\/p>\n <\/p>\n 10 Merkins<\/p>\n Run<\/p>\n 20 LBCs<\/p>\n Run<\/p>\n 30 Squats<\/p>\n Run<\/p>\n 40 Lunges<\/p>\n Run<\/p>\n 50 SSH<\/p>\n Run<\/p>\n 50 SSH<\/p>\n Run<\/p>\n 40 Lunges<\/p>\n Run<\/p>\n 30 Squats<\/p>\n Run<\/p>\n 20 LBCs<\/p>\n Run<\/p>\n 10 Merkins<\/p>\n Run<\/p>\n <\/p>\n Mosey to rock pile, and choose a medium sized rock.\u00a0 After each set of exercises, put rock down and shift one rock to the right.\u00a0 Circle up for:<\/p>\n (all exercises IC)<\/p>\n Curls x 5<\/p>\n Curls x 10<\/p>\n Curls x 15<\/p>\n OHP x 5<\/p>\n OHP x 10<\/p>\n OHP x 15<\/p>\n Bent over rows x 5<\/p>\n Bent over rows x 10<\/p>\n Bent over rows x 15<\/p>\n Skull Crushers x 5<\/p>\n Skull Crushers x 10<\/p>\n Skull Crushers x 15<\/p>\n <\/p>\n Return rocks.\u00a0 Mosey back to parking lot for MARY<\/strong><\/p>\n LBCs, low dollies, low flutters, penguin crunches (all IC, all x 12)<\/p>\n <\/p>\n Recover and TIME!<\/p>\n <\/p>\n NMM<\/strong><\/p>\n Great morning with the boys today.\u00a0 Plenty of exercise and 2nd F!<\/p>\n Welcome to DR Pax #Beaver. As noted, he is a fellow Wells Fargo banker.\u00a0 He represented F3 Raleigh well!\u00a0 #Respect<\/p>\n While YHC had previously met Zombie, never had the opportunity to post with him.\u00a0 Let’s say that his choice in rock size was…..ambitious.\u00a0 Poor Argyle had that monster rock for Skull Crushers x 15 IC.\u00a0 Yikes!<\/p>\n TClaps to Wobegon for his tenure as TRQ Site Q!\u00a0 Well done sir!<\/p>\n Let’s hear it for Boomerang, the NEW TRQ Site Q!\u00a0 Thanks for stepping up.<\/p>\n <\/p>\n Announcements\/Prayer Requests<\/strong><\/p>\n Wednesday – 9\/11 – Walk to Remember.\u00a0 6am at BB&T Field (Wake Forest Football Field).\u00a0 Time well spent.\u00a0 See you there.<\/p>\n Continued prayers for Boomerang’s sister as she battles cancer.<\/p>\n Prayers for all those struggling with mental health issues and addiction.<\/p>\n <\/p>\n Thanks Wobegon and Boomerang.\u00a0 I will let you fight over the keys.<\/p>\n <\/p>\n Have a great day!<\/p>\n <\/p>\n Spamalot<\/p>\n #spamtan<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" There was a chill in the air this morning at TRQ.\u00a0 Ok, maybe it was the palpable excitement of witnessing the orderly transition of Site Q responsibilities (more on that later).\u00a0 Whatever the reason, 9 brave Pax presented themselves for the best Thursday workout in the Region.\u00a0 We even had a DR Pax, Beaver – […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-10047","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Spamalot","date":"08\/29\/19","pax":"Zombie (WB), Argyle, Boomerang (WD), Wobegon,, Goofy, Palin, Ziggy Stardust, Beaver (F3 Raleigh), Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10047","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10047"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10047\/revisions"}],"predecessor-version":[{"id":10048,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10047\/revisions\/10048"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10047"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10047"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10047"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}