{"id":10920,"date":"2019-12-06T14:51:38","date_gmt":"2019-12-06T18:51:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10920"},"modified":"2019-12-06T14:52:07","modified_gmt":"2019-12-06T18:52:07","slug":"10920-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/10920-2\/","title":{"rendered":"TRQ 12\/5\/19"},"content":{"rendered":"<p>Warm-o-rama: SSH (Mission and core principles recited), AV, Whirly, IW, ASF, ASR, HB<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to wall on side of school with high knees and butt kickers thrown in for good measure<\/p>\n<p>&nbsp;<\/p>\n<p>Wallwork:<\/p>\n<ul>\n<li>Peoples chair<\/li>\n<li>Mike Tyson x10<\/li>\n<li>Derkin x10<\/li>\n<li>Australian Merkin x10<\/li>\n<\/ul>\n<p>Repeat with 8 reps<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to back of school, partner up. Partner A runs lap around circle while Partner B performs exercise, flapjack<\/p>\n<p><strong>S<\/strong> SH<\/p>\n<p><strong>P<\/strong> lankjacks<\/p>\n<p><strong>A<\/strong> labama Ass Kickers<\/p>\n<p><strong>C<\/strong> lap Merkins<\/p>\n<p>Burp <strong>E<\/strong> es<\/p>\n<p><strong>H<\/strong> and release Merkins<\/p>\n<p>Burp <strong>E<\/strong> es<\/p>\n<p><strong>A<\/strong> lternating shoulder taps<\/p>\n<p><strong>T<\/strong> empo Merkins<\/p>\n<p>Burp <strong>E<\/strong> es<\/p>\n<p><strong>\u00a0R<\/strong> ussian Twist<\/p>\n<p>Repeat, in reverse order, some even ran a lap in the reverse direction.<\/p>\n<p>Strong crowd this morning. Boomerang sent YHC a gentle reminder the day before. I asked if he had any special requests, to which he replied &#8220;a space heater&#8221;, the Q abides. Lots of grumbling about many things including excessive running, cardboard penmanship and formatting, burpees, australian merkins, Russia, wristwatch calibration and synchronization, etc. but I didn&#8217;t hear much of it. Honor to lead, thanks.<\/p>\n<p>Announcements:<\/p>\n<p>14<sup>th<\/sup> \u2013 q school at 0630 at Hanes park<\/p>\n<p>14<sup>th<\/sup> \u2013 fundraiser 5k for Bevo&#8217;s 2.0&#8217;s service dog<\/p>\n<p>14<sup>th<\/sup> &#8211; Benefit for Bluesteel at Ardmore barbershop, details to come<\/p>\n<p>14<sup>th<\/sup> \u2013 F3 holiday party at WSPH<\/p>\n<p>15<sup>th<\/sup> \u2013 PLC fundraiser 5k<\/p>\n<p>Beverly\u2019s play<\/p>\n<p>DQ directing a play<\/p>\n<p>&nbsp;<\/p>\n<p>Prayer requests:<\/p>\n<p>Blue steel\u2019s continued recovery, possibly headed to OR next week<\/p>\n<p>Boomerang\u2019s sister<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama: SSH (Mission and core principles recited), AV, Whirly, IW, ASF, ASR, HB &nbsp; Mosey to wall on side of school with high knees and butt kickers thrown in for good measure &nbsp; Wallwork: Peoples chair Mike Tyson x10 Derkin x10 Australian Merkin x10 Repeat with 8 reps &nbsp; Mosey to back of school, partner [&hellip;]<\/p>\n","protected":false},"author":213,"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-10920","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Palin","date":"12\/5\/19","pax":"Goofy, $5 footlong, Ziggy stardust, undertow, tps, boomerang, palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10920","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10920"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10920\/revisions"}],"predecessor-version":[{"id":10923,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10920\/revisions\/10923"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10920"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10920"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}