{"id":12297,"date":"2020-06-07T21:56:44","date_gmt":"2020-06-08T01:56:44","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12297"},"modified":"2020-06-07T21:56:44","modified_gmt":"2020-06-08T01:56:44","slug":"trq-6-4-20","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/06\/trq-6-4-20\/","title":{"rendered":"TRQ 6\/4\/20"},"content":{"rendered":"<p>standard warm-o-rama selection followed by dynamic warm-up with high knees, butt kickers, cariocca and power skips along the way to the rock pile, whereupon the PAX selected two smedium sized rocks for a game of cards.<\/p>\n<p>Round 1: For each Ace drawn do a favorite exercise of mine, the 21 (7 side raises, 7 front raises and 7 lat raises). Bonus points for the math majors that pointed out that when this is performed in cadence, you actually get 42 reps!<\/p>\n<ul>\n<li>Hearts &#8211; curls<\/li>\n<li>Clubs &#8211; bent rows<\/li>\n<li>Spade &#8211; tricep ext<\/li>\n<li>Diamond &#8211; diamond merkins<\/li>\n<\/ul>\n<p>Round 2: for Aces this round we tried Mongoose&#8217;s 21 (lower half of bicep curl x7, upper half of bicep curl x7, full range bicep curl x7) one time, but then went back to my 21&#8217;s<\/p>\n<ul>\n<li>Heart &#8211; bus drivers<\/li>\n<li>Club &#8211; front raises<\/li>\n<li>Spade &#8211; upright rows<\/li>\n<li>Diamond &#8211; chest press<\/li>\n<\/ul>\n<p>Mosey back for a short Mary<\/p>\n<p>announcements:<\/p>\n<ul>\n<li>AO challenge, info coming as soon as i get off my ass and write it up, plan to start 6\/15<\/li>\n<li>socially distanced DASH 5k<\/li>\n<\/ul>\n<p>Prayer request:<\/p>\n<ul>\n<li>Boomerang&#8217;s coworker found her 23 year old son deceased<\/li>\n<li>House on Gales St in Ardmore burned down a few nights ago, prayers for the family<\/li>\n<\/ul>\n<p>Moleskin:<\/p>\n<ul>\n<li>the bikers did not wave back, my feelings were hurt<\/li>\n<li>Mongoose, zima and van gogh were all extra salty this morning<\/li>\n<li>blue steel was not salty, he&#8217;s such a nice guy<\/li>\n<li>great having TR off the IR and back out in the gloom<\/li>\n<li>boomerang quietly sowed dissension against the Q<\/li>\n<li>Several PAX had to revisit their rock selection but they blamed it on bad grip, not excessive weight. i still count that a win<\/li>\n<li>i stacked the deck to remove all cards from 2 to 5 but somehow that also moved all of the diamonds to the end of the deck, not intentional, i promise. Unfortunately time ran out before we could get through the whole deck so out chest didn&#8217;t get its full attention.<\/li>\n<\/ul>\n<p>Appreciate the opportunity to lead Boomer!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>standard warm-o-rama selection followed by dynamic warm-up with high knees, butt kickers, cariocca and power skips along the way to the rock pile, whereupon the PAX selected two smedium sized rocks for a game of cards. Round 1: For each Ace drawn do a favorite exercise of mine, the 21 (7 side raises, 7 front [&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":[1],"tags":[],"class_list":["post-12297","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Palin","date":"6\/4\/20","pax":"zima, mongoose, van gogh, bevo, boomerang, blue steel, total recall, palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12297","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=12297"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12297\/revisions"}],"predecessor-version":[{"id":12299,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12297\/revisions\/12299"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}