{"id":11646,"date":"2020-02-20T21:17:11","date_gmt":"2020-02-21T01:17:11","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11646"},"modified":"2020-02-20T21:25:17","modified_gmt":"2020-02-21T01:25:17","slug":"on-the-day-02-20-2020","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/02\/on-the-day-02-20-2020\/","title":{"rendered":"On the day 02 20 2020"},"content":{"rendered":"<p>As YHC was preparing for this Q, I was fully committed to some snow prep workout for our only sort of real snow fall so far (and maybe the only) of 2020.\u00a0 It was going to be around the numbers of 1 (Gallon of Milk), 12 Eggs, and 24 slices of bread.\u00a0 All southerners need to make french toast during winter weather.\u00a0 However, when I saw the date was to be 02\/20\/2020 and that harmonious sequence would not ever appear again, it became a theme &#8211; sort of.<\/p>\n<p>Being fully out of shape, we had pain stations and some remix of a playlist I used at IS from 2018.\u00a0 This allowed me to fake it sufficiently but still hopefully please the crowd.\u00a0 \u00a0 It went something like this:<\/p>\n<p>Warm-o-rama:\u00a0 run about 25 yards between each exercise so as to limit the running, which is forbidden at TRQ.\u00a0 We did SSH, merkins, squats, abe vigoda and some other stuff.<\/p>\n<p>The Plan:<\/p>\n<p>Run to the circle in the back of the school, and pick a rock of sufficient size to carry around for the next 35 minutes or so.\u00a0 return to top of the circle (yes that exists at TRQ).\u00a0 around the circle were four pain stations that each focused on certain muscle groups to create a nice circuit workout as follows:<\/p>\n<p>Circuit 1<\/p>\n<ul>\n<li>2 Burpees<\/li>\n<li>20 Merkins<\/li>\n<li>20 shoulder press<\/li>\n<li>20 skull crushers<\/li>\n<\/ul>\n<p>Circuit 2<\/p>\n<ul>\n<li>\u00a02 Burpees<\/li>\n<li>20 curls<\/li>\n<li>20 bent rows<\/li>\n<li>20 LBC&#8217;s<\/li>\n<\/ul>\n<p>Circuit 3<\/p>\n<ul>\n<li>2 Burpees<\/li>\n<li>20 squats<\/li>\n<li>20 lunges (10 each)<\/li>\n<li>20 calf raises<\/li>\n<\/ul>\n<p>Circuit 4<\/p>\n<ul>\n<li>2 Merkins<\/li>\n<li>2 Curls<\/li>\n<li>2 Squats<\/li>\n<li>20 Burpees, next round cobra humpers, next round squat jumps<\/li>\n<\/ul>\n<p>We completed about 3.5 trips around the circle, before time was up.<\/p>\n<p>Mary:\u00a0 by committee, again running every 25 yards on the way back<\/p>\n<p>COT:\u00a0 YHC took us out.<\/p>\n<p>NMM<\/p>\n<ul>\n<li>@BAM couldn&#8217;t see where I was getting an extra 20 from, until he saw it in the actual date (#AWayHomer)<\/li>\n<li>@Boomerang provided excellent site Q leadership just by showing up and being in a good mood at 0530 &#8211; not always easy.\u00a0 He also always makes sure that we exercise both sides of each exercise, including squats.<\/li>\n<li>@Ziggy is always smiling.\u00a0 Great to have him out<\/li>\n<li>@TPS as usual got his work done at his own pace &#8211; probably cause his chosen rock was 2x YHC&#8217;s rock.\u00a0 Of course at TRQ, size matters.<\/li>\n<li>Today was only my 2nd workout of o2020.\u00a0 Felt great to be back and be among friends.\u00a0 You guys mean a lot to me. Hope to be back more regular soon.<\/li>\n<\/ul>\n<p>Announcements<\/p>\n<ul>\n<li>@BluesSteel is posting to UA tomorrow (Friday morning).\u00a0 Please show up and support.<\/li>\n<li>@Burn&#8217;s M is due soon &#8211; we think March<\/li>\n<li>YHC also asked for prayers for my M who is suffering from chronic pain issues (in addition to me being a pain)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As YHC was preparing for this Q, I was fully committed to some snow prep workout for our only sort of real snow fall so far (and maybe the only) of 2020.\u00a0 It was going to be around the numbers of 1 (Gallon of Milk), 12 Eggs, and 24 slices of bread.\u00a0 All southerners need [&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":[85],"tags":[],"class_list":["post-11646","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Goofy","date":"02\/20\/2020","pax":"BAM! (WB), Boomerang, Ziggy (WD), TPS, Goofy (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11646","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=11646"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11646\/revisions"}],"predecessor-version":[{"id":11651,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11646\/revisions\/11651"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11646"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11646"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11646"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}