{"id":15966,"date":"2021-05-20T07:47:06","date_gmt":"2021-05-20T11:47:06","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15966"},"modified":"2021-05-20T07:51:36","modified_gmt":"2021-05-20T11:51:36","slug":"near-perfect-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/05\/near-perfect-at-trq\/","title":{"rendered":"Near Perfect at TRQ"},"content":{"rendered":"<p>What do you get when you combine temps in the 50\u2019s, 16 Pax, 2 FNG\u2019s and a Pre-workout Murph &#8211; a near perfect F3 morning. \u00a0The only thing not close to perfect was a rusty Q who could not get through the F3 preamble with significant assistance.<\/p>\n<p class=\"p1\"><span class=\"s1\">Warm-o-Rama &#8211; the usual stuff for Goofy &#8211; like SSH, merkins, mountain climbers, and the like.<span class=\"Apple-converted-space\">\u00a0 <\/span>The latter ones were done on stops on the mosey to the back of the school. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The Thang<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Pick out a rock, then gather around the circle in the back of the school. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Then do the following: <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Four stations around the circle <\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">7 Burpees, 14 SHH, and 21 Jump Squats<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">7 Merkins, 14 OH Press, 21 Skull Crushers<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">7 WW2, 14 Bent Row, 21 Curls, <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">7 Lunges, 14 Squats, 21 Calf Raises<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">With each time around the circle add 7 reps to each exercise, so the 2nd time around would be 14, 21, 28 and 3rd time would be 21, 28, 35,<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">We did these about 3x around the circle and then returned rocks to mosey back to the front.<span class=\"Apple-converted-space\">\u00a0 <\/span>Along the way we stopped for some Mary, including the following<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Mary:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Jane Fonda\u2019s led by @Crash. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Penguin Crunch led by @RustBucket<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Low Flutter led by @Huckleberry<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Announcements <\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Happy Hour &#8211; WS Public House tonight at 5PM <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Convergence on June 5th &#8211; state of F3WS and workout<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Blackbeard Challenge &#8211; Memorial Day, supports wounded veterans, <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Prayer Concerns<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">BAM has 4 interviews over next few days<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@VG\u2019s daughter broke her foot and pray for patience as she recovers slowly<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">BOM: YHC took us out<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">NMM<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Welcome FNG\u2019s @NearBeer and @Giles!<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@Zima (who did not post) gets credit for both the EH and the naming of @NearBeer. As @VG told the story, apparently at some poker game our FNG was drinking an O\u2019Douls and @Zima suggested that if he ever posted that he was to be named this.<span class=\"Apple-converted-space\">\u00a0 <\/span>A guy named @Zima naming a guy @NearBeer is also near perfection. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@Closer brought out FNG @Giles. Apparently he is a both a psychologist and a fan of Buffy the Vampire Slayer (there has to be some great pyscho-analysis there by the way)<span class=\"Apple-converted-space\">\u00a0 <\/span>After much discussion of names like couch, and the like @VG informed us that the doctor on Buffy is named Giles, thus our FNG. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Upon pulling up, YHC was impressed to see @VG, @Huck, @RedBarron, and @WorkBench completing the Murph. \u00a0@GreenAcres joined them for the final mile run.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">YHC was surprised when @RustBucket pulled up in the pearly white convertible sports car this morning.<span class=\"Apple-converted-space\">\u00a0 <\/span>Long way from his namesake ride!<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Shout out to @huck who did 21 low flutters in Mary, fully honoring the multiples of 7 in the rest of the workout, including the warm up<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Great to see everyone out this morning!<span class=\"Apple-converted-space\">\u00a0 <\/span>16 guys, 2 FNG\u2019s and 4 for a pre-workout Murph is honestly near perfection for an F3 workout.<span class=\"Apple-converted-space\">\u00a0 <\/span>Just a great morning.<\/span><\/li>\n<li>Thanks to @Boomerang for the keys<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>What do you get when you combine temps in the 50\u2019s, 16 Pax, 2 FNG\u2019s and a Pre-workout Murph &#8211; a near perfect F3 morning. \u00a0The only thing not close to perfect was a rusty Q who could not get through the F3 preamble with significant assistance. Warm-o-Rama &#8211; the usual stuff for Goofy &#8211; [&hellip;]<\/p>\n","protected":false},"author":187,"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-15966","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Goofy","date":"5\/20\/2021","pax":"Total Recall, Huckleberry, VanGogh, Crash, RustBucket, DrTootCanal, Red Barron, Work Bench, SpamALot, Closer, BAM, GreenAcres, Crash, AirBall, Giles an FNG fka Josh,  NearBeer an FNG fka Nelson"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15966","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15966"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15966\/revisions"}],"predecessor-version":[{"id":15969,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15966\/revisions\/15969"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15966"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15966"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15966"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}