{"id":12736,"date":"2020-08-06T13:52:45","date_gmt":"2020-08-06T17:52:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12736"},"modified":"2020-08-06T13:52:45","modified_gmt":"2020-08-06T17:52:45","slug":"add-5-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/08\/add-5-at-trq\/","title":{"rendered":"Add 5 at TRQ"},"content":{"rendered":"<p>Another great morning at The Rock Quarry.\u00a0 Details below.<\/p>\n<p><strong>WARM-O-RAMA<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Side Straddle Hop<\/span><\/li>\n<li><span style=\"font-weight: 400\">Walkers<\/span><\/li>\n<li><span style=\"font-weight: 400\">Calf Stretches<\/span><\/li>\n<li><span style=\"font-weight: 400\">Arm Swirly Forward and Backward<\/span><\/li>\n<li><span style=\"font-weight: 400\">Seal Calp<\/span><\/li>\n<li><span style=\"font-weight: 400\">Over Head Clap<\/span><\/li>\n<li><span style=\"font-weight: 400\">Abe<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>THE THANG<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Spread out at the bus stop area (six feet, my dudes)<\/span><\/p>\n<p><span style=\"font-weight: 400\">All start fast feet. The first pax does exercise and passes it down the line, 5 reps. You are doing exercise or fast feeting (or as some call it Running in Place but this is a\u00a0 non-running workout soooooo\u2026.)<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 merkins<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Following rounds, add in as described below.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 merkins<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 LBC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 merkins<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 LBC<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 squats <\/span><span style=\"font-weight: 400\">(hold Al Gore)<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 merkins<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 LBC<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 squats<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Dry Docks <\/span>(Hold plank)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Creative transport down to rocks. Apollo Creek and Kareoke.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Rock work:<\/span><\/p>\n<p><span style=\"font-weight: 400\">Pick up a rock and witness the procedure again. Same concept:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 curls<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 curls<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 OHP<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 curls<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 OHP<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 bus drivers<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 curls<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 OHP<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 bus drivers<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 goblet squats<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 curls<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 OHP<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 bus drivers<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 goblet squats<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 skull crushers<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Take your rock for a walk around the circle and put it away.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Saunter to the Desk.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Do you sense a pattern? Watch and see:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 Left Leg Step\u00a0 Ups<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 Left Leg Step\u00a0 Ups<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Right Leg Step Ups<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 Left Leg Step\u00a0 Ups<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Right Leg Step Ups<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Dips<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 Left Leg Step\u00a0 Ups<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Right Leg Step Ups<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Dips<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Irkins<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 Left Leg Step\u00a0 Ups<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Right Leg Step Ups<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Dips<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Irkins<\/span><\/li>\n<li><span style=\"font-weight: 400\">5\u00a0 Dirkins<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Same creative transport back to start.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Now&#8230;how should we do Mary? Ah yes\u2026.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 Heels To Heaven<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 Heels To Heaven<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Freddy Mercs<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 Heels To Heaven<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Freddy Mercs<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 WW2s<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 Heels To Heaven<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Freddy Mercs<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 WW2s<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 American Hammers<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">5 Heels To Heaven<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Freddy Mercs<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 WW2s<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 American Hammers<\/span><\/li>\n<li><span style=\"font-weight: 400\">5 Penguin\u00a0 Crunches<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Run out the clock with Superman\/Banana, High Plank and Yoga-like stretches.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Done. Horrible.<\/span><\/p>\n<p><span style=\"text-decoration: underline\"><strong>Announcements:<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400\">The Shemd this month. Sign up or donate. theshmed.com<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><strong>Prayers:<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400\">Goofy\u2019s father in law<\/span><\/p>\n<p><span style=\"font-weight: 400\">Teachers and students returning to school.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Happy to jump in and trade Q dates with TR. I enjoyed working with this group. Great way to start the day. YHC took us out with a paraphrased quote from <a href=\"https:\/\/en.wikipedia.org\/wiki\/Gary_Snyder\">Gary Snyder<\/a>. <em>Read the manual,\u00a0 make some tea, call a friend who knows more than you do, relax with your tools and your problems, start enjoying the day.<\/em><\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Another great morning at The Rock Quarry.\u00a0 Details below. WARM-O-RAMA Side Straddle Hop Walkers Calf Stretches Arm Swirly Forward and Backward Seal Calp Over Head Clap Abe &nbsp; THE THANG Spread out at the bus stop area (six feet, my dudes) All start fast feet. The first pax does exercise and passes it down the [&hellip;]<\/p>\n","protected":false},"author":372,"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-12736","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Wobegon","date":"8-6-2020","pax":"Boomerang, Argyle, Tonka  (WB), Ziggy Stardust, Palin, Green Acres (WD), Wobegon."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12736","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12736"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12736\/revisions"}],"predecessor-version":[{"id":12741,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12736\/revisions\/12741"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12736"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}