{"id":12921,"date":"2020-08-27T11:33:37","date_gmt":"2020-08-27T15:33:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12921"},"modified":"2020-08-27T11:33:37","modified_gmt":"2020-08-27T15:33:37","slug":"resting-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/08\/resting-at-trq\/","title":{"rendered":"Resting at TRQ"},"content":{"rendered":"<p>About 72 degrees and muggy at launch.\u00a0 Boomerang remarked that we could have just stood still and sweated.<\/p>\n<p><strong>The THANG:<\/strong><\/p>\n<p>Warm up with brief mosey between each to arrive at rock pile:<\/p>\n<p>Peter Parker 15 IC<\/p>\n<p>Abe Vigoda 8 IC<\/p>\n<p>Nolan Ryans 8 each side IC<\/p>\n<p>Derkins 10 IC<\/p>\n<p>Elf on a Shelf 20 IC<\/p>\n<p>Merkins 10 IC<\/p>\n<p>IST 15 IC<\/p>\n<p>Copperhead Squats 15 IC<\/p>\n<p>Get medium rock and circle up for INFINITE LOOP with 5 reps each (double count where applicable).\u00a0 One pax does five reps of exercise while the rest of the Pax rest as indicated.\u00a0 First Pax finishes reps and rests while next pax in circle does reps and so on until the loop is complete.\u00a0 Then move immediately to the next exercise and rest command.<\/p>\n<p><em><strong>Exercise &#8212; rest\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/strong> <\/em>Clockwise around circle:<\/p>\n<p>Monkey humpers \u2013 grab ankles<\/p>\n<p>Squat Jumps \u2013 Al Gore<\/p>\n<p>Merkins \u2013 high plank<\/p>\n<p>Curls \u2013 90 degree elbows with rocks<\/p>\n<p>OH press \u2013 John Cusack<\/p>\n<p>Low Flutters \u2013 six inches<\/p>\n<p>Plankjacks \u2013 high plank<\/p>\n<p>Burpees \u2013 low squat<\/p>\n<p>Skull Crushers \u2013 John Cusack<\/p>\n<p>Bus Drivers \u2013 straight arms with rocks<\/p>\n<p>Squats \u2013 Al Gore<\/p>\n<p>OH Claps \u2013 Iron Cross<\/p>\n<p>Mtn Climbers \u2013 high plank<\/p>\n<p>Bent over rows \u2013 bent over rocks to chest<\/p>\n<p>Rock swings \u2013 straight arms with rocks<\/p>\n<p>Freddie Mercs \u2013 frozen Freddie<\/p>\n<p>Alabama Prom date \u2013 hold glute bridge<\/p>\n<p>SSHs \u2013 spread legs iron cross<\/p>\n<p>Pulse lunge right leg with rock \u2013 hold lunge with rock<\/p>\n<p>Pulse lunge left leg with rock \u2013 hold lunge with rock<\/p>\n<p>&nbsp;<\/p>\n<p>Return rocks and slow mosey to start for Mary:<\/p>\n<p>American Hammers 20 IC<\/p>\n<p>LBCs 20 IC<\/p>\n<p>Jack Reachers 15 IC<\/p>\n<p>&nbsp;<\/p>\n<p><strong>COT<\/strong><\/p>\n<ul>\n<li>Prayers for those facing hurricanes<\/li>\n<li>Prayers for Kenosha WI and the world dealing with shootings by police<\/li>\n<li>Prayers for students, teachers\/professors, and parents as school has restarted<\/li>\n<li>YHC took us out<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Closer and Starfish were wondering aloud what the numbers of reps during the warmorama were signaling.\u00a0 Turns out, the numbers were not significant, but the first letters of the exercises were.<\/li>\n<li>Workout was partially inspired by Green Acres and his &#8220;favorite&#8221; exercise, the Howling Monkey.<\/li>\n<li>This was Wax On&#8217;s second post, following Sunday&#8217;s ruck.\u00a0 He is still working on getting moving and dropping pounds so he can have a hernia surgically repaired.\u00a0 It was great to have him out with us, and he is an inspiration to me.\u00a0 Thanks to D-Day for bringing him.<\/li>\n<li>Wax On spent some time walking on the track during the Infinite Loop portion, so D-Day would periodically check on him.\u00a0 This led to accusations that D-Day had a cold drink around the corner of the building that he was hiding.<\/li>\n<li>A group on the other side of the circle &#8212; possibly composed of Starfish, Bevo, BAM, and Boomerang &#8212; seemed not to be able to hear the music and\/or were complaining about something related.\u00a0 BAM later correctly identified that YHC had gotten the weak-a$$ speaker by subscribing to Sports Illustrated and then immediately terminating the subscription but kept the cheap gift.\u00a0 #truthnugget<\/li>\n<li>Argyle and Bevo seemed to be having a good time and were laughing periodically through the workout.\u00a0 They are apparently in better shape than YHC.<\/li>\n<li>Ziggy Stardust didn&#8217;t say anything mean to the Q (that I could hear), so YHC won&#8217;t write snarky things about him (in this backblast).<\/li>\n<li>BAM chose a big rock but one in proportion to his biceps.\u00a0 Bevo accused BAM of using plastic surgery to bulk up his arms.<\/li>\n<li>The Burpee portion of the Infinite Loop brought questions to Boomerang about the most recent leg of the Burpee Tour &#8212; the (other) Queen City.<\/li>\n<li>Wobegon was pretty quiet.\u00a0 He and YHC are quietly mourning the end of the Hurricanes&#8217; season.\u00a0 It&#8217;s hockey.\u00a0 NHL.\u00a0 Just look it up.<\/li>\n<li>Goofy, who is rehabbing a tweaked back and has not posted regularly in recent weeks, described the workout as &#8220;perfect&#8221; due to its lack of running and jerking body movements.\u00a0 YHC can only surmise that Goofy is brilliant, wise, insightful, and good-looking.<\/li>\n<li>There was an early incident that could have turned nasty just before the workout:\u00a0 Starfish got out of his car, saw Goofy, slammed the car door, and said, &#8220;I&#8217;ve got a bone to pick with you, Mr. Wells Fargo.&#8221;\u00a0 (YHC quietly got my shotgun out of the back seat and put it by my side at the back of my car nearby.)\u00a0 Starfish went on to say that his youngest son, Caviar, went into the Wells Fargo branch to open his first account.\u00a0 (At this point, YHC loaded the shotgun with shells.)\u00a0 Starfish said that he wasn&#8217;t happy the with outcome.\u00a0 (YHC cocked the shotgun and began to raise it to his shoulder.)\u00a0 Starfish then said that Caviar returned home with a UNC logo on his ATM card.\u00a0 (YHC lowered the gun, emptied the shells, and put the gun back in the car.)\u00a0\u00a0Starfish noted that he couldn&#8217;t follow his children everywhere and make every decision for them (true), and that the Wake logo was apparently not available so Caviar wisely chose Starfish&#8217;s wife&#8217;s alma mater.\u00a0\u00a0Goofy went ahead and played the &#8220;statute of limitations&#8221; card as it has a been a few years since Goofy was Starfish&#8217;s primary banker (two employers ago for Starfish).\u00a0 YHC believes that Starfish is secretly proud of Caviar for choosing the UNC logo and wants him to go college there (like his second son), but doesn&#8217;t say it aloud so as not to offend the other local Wake grads.<\/li>\n<\/ul>\n<p>Thanks to all for the honor and responsibility of leading the workout.\u00a0 Good to be with you all.<\/p>\n<p>Peace,<\/p>\n<p>Burlap<\/p>\n","protected":false},"excerpt":{"rendered":"<p>About 72 degrees and muggy at launch.\u00a0 Boomerang remarked that we could have just stood still and sweated. The THANG: Warm up with brief mosey between each to arrive at rock pile: Peter Parker 15 IC Abe Vigoda 8 IC Nolan Ryans 8 each side IC Derkins 10 IC Elf on a Shelf 20 IC [&hellip;]<\/p>\n","protected":false},"author":204,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85],"tags":[],"class_list":["post-12921","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Burlap","date":"27 Aug 2020","pax":"Green Acres (WD), Wax On, D-Day, Closer, Starfish, Bevo (WB), Argyle, Ziggy Stardust, BAM, Boomerang, Wobegon, Goofy, Burlap"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12921","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12921"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12921\/revisions"}],"predecessor-version":[{"id":12926,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12921\/revisions\/12926"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12921"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12921"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12921"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}