{"id":11976,"date":"2020-03-25T21:01:31","date_gmt":"2020-03-26T01:01:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11976"},"modified":"2020-03-25T21:02:33","modified_gmt":"2020-03-26T01:02:33","slug":"trq-virtuq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/trq-virtuq\/","title":{"rendered":"TRQ VirtuQ"},"content":{"rendered":"

What You NEED<\/strong>: Your ROCK or Bell of Choice; 20 meter flat area
\nOpening Song: We Will Rock You (Queen)<\/p>\n

Warm-O-Rama:<\/strong>
\nAbe-Vigoda x 20
\nCopperhead Squats x 20
\nButt-kickers x 20
\nWhirly w\/a Clap (slow) x10
\nArm Swirly Things x10 each (sm forward, sm reverse, lg forward, lg reverse)<\/p>\n

Stretch-O-Rama:<\/strong>
\nNeck Stretch: Each side x2 (w 10 sec hold)
\nStanding Side Stretch: Left arm down, right overhead, lean left (20 sec); switch side
\nMonkey Humper Stretch: Low position, back upright and hold 20 seconds
\nSquat Stretch: Low sit, kick out left leg and reach left (20 sec); switch side
\nButterfly Stretch: 20 sec hold, pull feet in closer and repeat<\/p>\n

Fun-O-Rama:<\/strong><\/p>\n

Suicide Run<\/strong>: Down\/back x2 (or 10 high knees & 10 jump squats w knee slaps)<\/p>\n

Round 1:<\/strong>
\nMerkins x 20
\nSkullcrushers x 20 (slow down, fast up)
\nMike Tysons x 20
\nLBC x 40<\/p>\n

Suicide Run<\/strong> (as above) with 2 Burpees on each end<\/p>\n

Round 2:<\/strong>
\nPendulum Lunge (same leg forward, then back) x15 each side
\nSquat Jump x 20 (touch ground w squat, jump up)
\nParker Peters x 20
\nFreddie Mercuries x40<\/p>\n

Suicide Run<\/strong> (as above) with 3 Burpees on each end<\/p>\n

Round 3:<\/strong>
\nMerkins (wide) x 20
\nOverhead press x 20 (slow down, fast up)
\nPlank shoulder taps x 20
\nBox cutters x 10<\/p>\n

Suicide Run<\/strong> with 4 Burpees on each end<\/p>\n

Round 4:<\/strong>
\nGoblet Squats x 20
\nSquat jumps x 20
\nApolo Ohno x 20
\nLow Flutter x 20<\/p>\n

Suicide Run<\/strong> with 5 Burpees on each end<\/p>\n

Round 5:<\/strong>
\nDive-bomber pushups x 10
\nCurls for the Girls x 20
\nCarolina Dry Docks x 15
\nRosalita x 20<\/p>\n

Suicide Run<\/strong> with 4 Burpees on each end<\/p>\n

Round 6:<\/strong>
\nJump squats w knee slap x 15
\nBroad jump w jump turn x 20
\nPeter Parkers x 20
\nAmerican Hammer x 40<\/p>\n

Repeat Stretch-O-Rama<\/strong><\/p>\n

Post on Twitter<\/strong> \u2013 including praise \/ prayer requests \u2013 and encourage 2 F3WS<\/p>\n","protected":false},"excerpt":{"rendered":"

What You NEED: Your ROCK or Bell of Choice; 20 meter flat area Opening Song: We Will Rock You (Queen) Warm-O-Rama: Abe-Vigoda x 20 Copperhead Squats x 20 Butt-kickers x 20 Whirly w\/a Clap (slow) x10 Arm Swirly Things x10 each (sm forward, sm reverse, lg forward, lg reverse) Stretch-O-Rama: Neck Stretch: Each side x2 […]<\/p>\n","protected":false},"author":168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,104,85],"tags":[],"class_list":["post-11976","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-pre-blast","category-the-rock-quarry"],"acf":{"q":"Lace","date":"3\/26\/2020","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11976","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\/168"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11976"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11976\/revisions"}],"predecessor-version":[{"id":11978,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11976\/revisions\/11978"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11976"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11976"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11976"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}