{"id":14146,"date":"2020-12-17T14:08:17","date_gmt":"2020-12-17T18:08:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14146"},"modified":"2020-12-17T14:08:17","modified_gmt":"2020-12-17T18:08:17","slug":"box-o-derkins-and-rocks","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/12\/box-o-derkins-and-rocks\/","title":{"rendered":"Box o\u2019 Derkins (and rocks!)"},"content":{"rendered":"<p>Three Pax got some fresh air this morning at TRQ. Maybe Q shouldn\u2019t have preblasted about revisiting Huck\u2019s Box o\u2019 Derkins. \ud83d\ude33\ud83e\udd37\u200d\u2642\ufe0f \u00a0Anyhoo, we started with 10-17 each of SSH, Imp Walkers, AV, Whirly, Arm Circles, OH claps, merkins, and squats. Then to the brick planter Box. Twelve derkins on each of the 4 sides, walking on hands around the box. Made it all the way this time! \u00a0Then 12 squat jumps each side, bunny-hopping our way around. Then 12 x 4 Erkins and more hand-walking, and then Howling Monkeys with 2 rounds of 17 humpers each.<br \/>\nMade our way down the parking lot by bear crawl alt with lunge walking from island to island, so each mode twice. Then mosey to pre-warmed rocks. Things with rocks: \u00a0Sumo squat curls, OH press, BO rows, skull crushers, American hammers, chest press, all IC x 20. Then repeated same IC x 10. Mosey back to start for Mary. LBC\u2019s, low flutter both IC x 20, then mutton crunch IC x 12 ea side, done.<\/p>\n<p>Ziggy and Boomerang crushed errthing. Thank you Huckleberry for dastardly Box o\u2019 Derkins idea. Enjoyed the fellowship. Boomerang offered a prayer for healing for Covid patients (some in his and other F3 families) and being thankful for our blessings.<br \/>\nBoomerang, I might have left the keys in the brick box.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Three Pax got some fresh air this morning at TRQ. Maybe Q shouldn\u2019t have preblasted about revisiting Huck\u2019s Box o\u2019 Derkins. \ud83d\ude33\ud83e\udd37\u200d\u2642\ufe0f \u00a0Anyhoo, we started with 10-17 each of SSH, Imp Walkers, AV, Whirly, Arm Circles, OH claps, merkins, and squats. Then to the brick planter Box. Twelve derkins on each of the 4 sides, [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,85],"tags":[103],"class_list":["post-14146","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-rock-quarry","tag-f3winstonsalem-slack-com"],"acf":{"q":"Green Acres ","date":"12\/17\/2020","pax":"Ziggy Stardust (WB), Boomerang, Green Acres (WD, Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14146","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\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14146"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14146\/revisions"}],"predecessor-version":[{"id":14147,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14146\/revisions\/14147"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14146"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}