YHC was granted the pleasure of Qing TRQ this soggy morning. With my first Q attempt at TRQ resulting in a no show, I was hopeful pax would come get better with me. Pleasantly suprised to have a total of 8 for the day.<\/p>\n
Warmorama
\nSSH
\nImperial Storm Trooper
\nWhirely w\/clap
\nAbe Bagota
\nArm Swirleys F&B
\nSeal Clap Mt Climber<\/p>\n
Thang – Tabata
\nBefore beginning the workout, YHC asked if there were any music selections. Rust Bucket was the only pax to make a request, so we all obliged and listened to Elvis’ greatest hits for ~35 mins.<\/p>\n
1 min exercise, 20 sec rest<\/p>\n
Merkin
\nLS Lunge
\nMt Climber
\nOH Press
\nBurpees
\nRS Lunge
\nSSH
\nLS Lat – feet against base of pull with left arm on pole, lean out and pull in with left arm
\nHR Merkin
\nMonkey Humper
\nB. Blaire
\nRS Lat<\/p>\n
Completed 2 full rounds of above then rushed into a few minutes of Mary.<\/p>\n
Mary
\nLBC
\nMutton Crunch
\nLow Dolly<\/p>\n
MC
\nFirst for all was working out to Elvis! Not sure about Rust Buckets music selection though.
\nGood to meet some new but regular pax at TRQ this AM.
\nLite Brite felt Greenacres looked sharp this AM sporting the classic wife beater.
\nSSH for 1 minute straight is \ud83d\udd25 <\/p>\n
YHC took us out.
\nPrayers for peace and all pax.<\/p>\n
Boomerang, you can find the keys in Graceland!<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC was granted the pleasure of Qing TRQ this soggy morning. With my first Q attempt at TRQ resulting in a no show, I was hopeful pax would come get better with me. Pleasantly suprised to have a total of 8 for the day. Warmorama SSH Imperial Storm Trooper Whirely w\/clap Abe Bagota Arm Swirleys […]<\/p>\n","protected":false},"author":519,"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-13079","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"60 Minutes","date":"9-17-20","pax":"LiteBrite
\r\nDouble Glazed
\r\nGreenacres
\r\nArgyle
\r\nZiggy Stardust
\r\nOrgan Grinder
\r\nRust Bucket"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13079","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\/519"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13079"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13079\/revisions"}],"predecessor-version":[{"id":13555,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13079\/revisions\/13555"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13079"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13079"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13079"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}