On Sunday morning my phone calendar reminded me of my Q duty at Iron Throne that was dolled out to me about 3 months ago (before the site even started). Luckily, I lived right beside the site Q to confirm this appointment – it was true (this was in the morning). Later that day, site Q came limping out into the cul de sac claiming an ankle roll injury from a jump rope\/dog chasing combo – Coincidence? Only kidding, during COT we sent prayers for a speedy recovery for our beloved site Q, Tigger.<\/p>\n
THANG<\/p>\n
4 stations every 100 meters around the track (10 reps, 20 reps (weight station), 30 reps, and 40 reps<\/p>\n
Each time pass a station due the rep and the exercise – cumulatively (i.e. exercise 1, then exercise 1 and 2, then 1,2,3 . Etc..<\/p>\n
Q planned for LACE to show so overshot the workout with 6 exercises per station. We made it 5 times through<\/p>\n
Station 10 Reps<\/strong><\/p>\n 1) Burpees (10 Reps x 5 laps = 50)<\/p>\n 2) Speed Skaters (10 Reps x 4 laps = 40)<\/p>\n 3) Split Squats (Anna Katherine\u2019s?) (10 Reps x 3 = 30)<\/p>\n 4) Plank Jacks (10 x 2 = 20)<\/p>\n 5) Pull ups (10)<\/p>\n Station 20 Reps (DB, KB or Coupon)<\/strong><\/p>\n 1) Curls (20 x 5 = 100)<\/p>\n 2) Skull Crushers (20 x 4 = 80)<\/p>\n 3) KB Swings (20 x 3 = 60)<\/p>\n 4) Goblet Squats (20 x 2 = 40)<\/p>\n 5) Thruster (20)<\/p>\n Station 30 Reps<\/strong><\/p>\n 1) Merkin (30 x 4 = 120)<\/p>\n 2) Mountain Climbers (30 x 3 = 90)<\/p>\n 3) Jump Squat (30 x 2 = 60 (F$*K)<\/p>\n 4) Shoulder Taps (30)<\/p>\n Station 40 Reps<\/strong><\/p>\n 1) LBC (40 x 4 = 160)<\/p>\n 2) Mutton Crunch\/Single Count (40\/40 x 4 = 240)<\/p>\n 3) Freddy Mercury (40 x 2 = 80)<\/p>\n 4) Heels to heaven (Omaha 20 )<\/p>\n *Ran roughly 1-1.25mi while completing<\/p>\n Moleskin:<\/p>\n – Caught crap about the TIT acronym, so much so that most forgot weights. VG luckily keeps a planet fitness in the bed of truck.<\/p>\n – Speaking of, VG, slipped down the hill with a coupon, hit his abs and put a crack in the cinder block<\/p>\n – Zima said twitter was for Millennials. At 42, that\u2019s cutting it close.<\/p>\n – \u00a0Michael Bolton had the clock set and made sure the Q knew it was 6:15<\/p>\n – Zuck rolled in on time for Zuck, claims being early but couldn\u2019t find us.<\/p>\n – Burns had enough announcements and calendar reminders well into 2025 and Q didn\u2019t catch them all. I\u2019m sure they\u2019re on Slack<\/p>\n Q took us out<\/p>\n FIN<\/p>\n","protected":false},"excerpt":{"rendered":" On Sunday morning my phone calendar reminded me of my Q duty at Iron Throne that was dolled out to me about 3 months ago (before the site even started). Luckily, I lived right beside the site Q to confirm this appointment – it was true (this was in the morning). Later that day, site […]<\/p>\n","protected":false},"author":396,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-15394","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Poncho","date":"3\/29\/21","pax":"Zuckerburg, Burns (WB), Zima, VG, Workbench, Crash, Green acres (WD), Huckleberry, Michael Bolton"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15394","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\/396"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15394"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15394\/revisions"}],"predecessor-version":[{"id":15609,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15394\/revisions\/15609"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15394"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15394"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15394"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}