{"id":12732,"date":"2020-08-06T12:12:14","date_gmt":"2020-08-06T16:12:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12732"},"modified":"2020-08-06T12:13:54","modified_gmt":"2020-08-06T16:13:54","slug":"death-by-1000-curls","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/08\/death-by-1000-curls\/","title":{"rendered":"Death By 1000 Curls"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">A super muggy morning welcomed the brave PAX who thought it wise to post to TRQ. Back and Bis work was promised, and surely it would be delivered. Before starting, Goofy declared \u201cOh Great, I picked a good time to come back.\u201d Indeed, my friend, you did! Always a pleasure to see him out in the Gloom! An FNG was amongst us, so the Mission statement and 5 core principles, along with disclaimer were provided, and off we went.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warmarama<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">SSH x 12 IC<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mosey to first Island\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Squats x 12 IC<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mosey to next island<\/span><\/li>\n<li><span style=\"font-weight: 400;\">IST x 12 IC<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mosey to next island<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Shoulderama: Arm Swirlies F&amp;B, OHC, SC, MNCx 12 IC<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mosey to end of lot<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Burpees x 12 OYO (ARGYLE ARRIVES!)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mosey through gate<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Abe Vigoda x 6 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Partner Up, each grab a Medium Rock:<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">Medium rock set:<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Forward Curls x 10<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bent over rows x 10<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Goblet Squat x 5<\/span><\/li>\n<li style=\"font-weight: 400;\">Repeato set x 10, keeping track with partner.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Put medium rocks back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Grab two small rocks.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">Mini Rocking Mary<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rock lift situps x 25 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammer w\/rock x 25IC<\/span><\/li>\n<li>Low dolly holding Rock x 25IC<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cobra Rock Crunch w\/rock x 25 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">Small Rock Set<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reverse curls x 20<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Palm up bent over row x 20<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Goblet Squat x 10<\/span><\/li>\n<li style=\"font-weight: 400;\">Repeato x 5, keeping track with partner<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Put small rocks back<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mosey to new playground<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pull-ups x 20 OYO (with partner assist if needed)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mosey to start<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Thistle x 21 Merkins<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><b>:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Welcome Former FNG Dutch. Is from West Virginia, here on his third year of residency. He is a fan of the Predators hockey team, YHC heard Predator and thought of the movie and immediately suggested Dutch. The PAX weren\u2019t too enthused, and some other names came up, like Dougie (who is unofficially Hedwig), and Goldberg (Mighty Ducks), but Goofy had enough and said if YHC likes Dutch then lets let it be that. And thus, Dutch was born!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for $5 Footlongs mom, patience and wisdom in helping with her situation<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out with a prayer<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#QFail for waiting a WEEK to get this BB up\u2026 it just kept slipping further and further behind.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX did over 1000 reps this morning, all engaging their biceps.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#TClaps to Wobegon for getting in a solid 2 mile EC run before TRQ started!!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">All of our #Respects earned it this morning, through vigorous curls and a few jabs at YHC \u201cYou did this on purpose?\u201d, \u201cI don\u2019t think we\u2019re doing this right.\u201d, \u201cThat\u2019s not a medium rock for you VG\u201d, \u201cI\u2019m staying clear of him\u201d (in case we rotated)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">$5 Footlong was confused about the call for a Mosey. Some #Kobains are owed, because YHC had planned to Bear Crawl\/Lunge walk to our destination, but the speaker and phone in tow prevent YHC from doing that. At least the mosey was broken up?? Okay fine&#8230; GoFundMe for an F3 Fanny Pack has now been started.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Argyle picked a great time to join, right in the middle of Burpees. He showed no fear: \u201cHow many we doing?\u201d and got right at it, which made up for being late in YHCs book.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Music provided some relief from the burning sensation between the elbow and upper dorsimus, your welcome, PAX!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A pleasure partnering with Bevo, who kept YHC in check during our team work.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC certainly felt it afterwards, and commented that the PAX\u2019 significant others were sure to say \u201cOH MY LOOK AT THOSE ARMS!\u201d when we were done. Unknown if that actually happened for any of them\u2026<\/span><\/li>\n<li>Dutch called YHC &#8220;sir&#8221; at one point. It was nice, that must be what it&#8217;s like to be a #Respect? The dude crushed the workout, and seemed enthused to return. YHC told him to hit up Hedwig sometime at Baptist and get him back out too.<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The bonus pull-ups were a PAX favorite, some PAX even declaring they were going to be doing 20 each arm just for me. Wait a minute\u2026..<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Thanks for your leadership as Site Q, Boomerang, sorry again about the tardy BB. Please feel free to harass me next time it takes longer than 24 hours. Enjoyed the time, and the fellowship!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A super muggy morning welcomed the brave PAX who thought it wise to post to TRQ. Back and Bis work was promised, and surely it would be delivered. Before starting, Goofy declared \u201cOh Great, I picked a good time to come back.\u201d Indeed, my friend, you did! Always a pleasure to see him out in [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[102],"class_list":["post-12732","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"07\/30\/2020","pax":"Mr. Roeper, $5 Footlong, , Ziggy Stardust, Wobegon, Bevo, Argyle, Goofy, Dutch (FNG, WB), Boomerang (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12732","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12732"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12732\/revisions"}],"predecessor-version":[{"id":12734,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12732\/revisions\/12734"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}