{"id":10499,"date":"2019-10-11T10:35:34","date_gmt":"2019-10-11T14:35:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10499"},"modified":"2019-10-11T10:35:34","modified_gmt":"2019-10-11T14:35:34","slug":"8-for-7","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/10\/8-for-7\/","title":{"rendered":"8 For 7"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">8 Pax posted to TRQ this morning, did a TRQ version of Magnificent 7, and all were better for it.<span class=\"Apple-converted-space\">\u00a0 <\/span>It went something like this:<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Warm-o-Rama &#8211; the usual for @Goofy, in multiples of 7, some of it on the go towards the back of the school.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The Thang:<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Pick out rocks of the medium variety, and do the following stuff 7 times, or until time is up:<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">7 Burpees <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">14 Bent Row<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">21 Merkins<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">28 Curls<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">35 Press<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">42 Squats<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">49 LBC<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Run lap around the Circle<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Mosey back to the front of the school for a little bit of <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Mary:<span class=\"Apple-converted-space\">\u00a0 <\/span>we did some Ab stuff<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">COT:<span class=\"Apple-converted-space\">\u00a0 <\/span>YHC took us out <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Announcements\/Prayer Concerns:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Need a substitute for IS for Saturday <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Gucci has a fundraiser for his kids school<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Prayers for the family of Ward Miller, who passed away in a car wreck on Wed<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Prayers for the family of Michael Patterson, who passed away Wed night<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">NMM<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Good to have @LawnBoy and @Bolero out to TRQ, which may have been their first post. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">The difficulty of this workout was relative to the size of the rock one had chosen.<span class=\"Apple-converted-space\">\u00a0 <\/span>Palin chose well as per usual<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@Drip and I shared a little bit of conversation on a few of the runs.<span class=\"Apple-converted-space\">\u00a0 <\/span>Good to catch up. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">No one complained about the mosey around the circles, despite it being a non running site. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">There were sufficient complaints however about the burpees<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Towards the end, everyone including the Q was confused about how many we had done. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">There is usually one pax, often @Burlap, who has the math all figured out but none were present this AM.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@Boomerang &#8211; thanks for the keys and the opportunity to be among the men of F3<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>8 Pax posted to TRQ this morning, did a TRQ version of Magnificent 7, and all were better for it.\u00a0 It went something like this: Warm-o-Rama &#8211; the usual for @Goofy, in multiples of 7, some of it on the go towards the back of the school. The Thang: Pick out rocks of the medium [&hellip;]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-10499","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Goofy","date":"10\/10\/2019","pax":"Boomerang (WD), TPS, Argyle, Palin (WB), Lawn Boy, Drip, Bolero, Goofy (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10499","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10499"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10499\/revisions"}],"predecessor-version":[{"id":10500,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10499\/revisions\/10500"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10499"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10499"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}