10 Pax posted on an unusually cool June morning for a non-running beatdown at TRQ.\u00a0 Some regulars were missing but I’m going to assume they posted elsewhere and did not stay in the fartsack.<\/p>\n
<\/p>\n
Thang<\/strong><\/p>\n Warmarama of the usualy type for about 5 minutes<\/p>\n Mosey toward the Lido deck to the lower parking lot.\u00a0 Bear crawl down to the top of the circle, then broad jump burpee back #crowdpleaser<\/p>\n Mosey to the Lido deck for some more work:\u00a0 Merkins, step-ups, Irkins, lunges, derkins, calf raises, squats, Carolina Dry Docks (of course), side lunges, merkins, all in cadence.\u00a0 Not much rest in between exercises.\u00a0 Pax seemed very pleased with the Q so we continued.<\/p>\n Mosey to the rock pile.\u00a0 Pax were instructed to pick a challenging rock.\u00a0 All did, and all were pleased with their choices in the end.\u00a0 We did high curls, OH press, upright row, low curls, front raise, skull crusher, full curls, bus drivers, bent over row, chest press, skull crusher, full curls.<\/p>\n Done with that work, time to mosey back to the start for 5MOM.\u00a0 LBC, Mutton crunch, Freddy, low Dolly (change of pace was another #crowdpleaser), Heels 2 Heaven, Penguin crunch.<\/p>\n And time was up.<\/p>\n <\/p>\n NMM<\/strong><\/p>\n Fairly quiet crowd today, except for Argyle.\u00a0 He seemed more willing than usual to voice his displeasure with the activities.\u00a0 He was even nice enough to provide me with verbal cues when he felt like we had done enough reps of the particular exercise.<\/p>\n Some MC during and after the bear crawl\/broad jump burpee portion of the program.\u00a0 It was early in the workout so I wasn’t really listening.<\/p>\n Overall, the Pax crushed it today.\u00a0 Not much rest, heavy lifting, lots of reps.\u00a0 Hopefully we’ll all feel comfortable wearing a Green Acres-like tank top this weekend.<\/p>\n <\/p>\n Announcements<\/strong><\/p>\n Blood drive July 3.\u00a0 See D Day for details.\u00a0 He’ll even do the signup for you.<\/p>\n Shmedfest is back?\u00a0 August 28 at the WS Fairgrounds.\u00a0 Some crazy workout planned as the pre-party, starting the evening of the 27th and finishing with a 5K on the 28th.<\/p>\n Green Nest is this Saturday.\u00a0 Could use a couple more guys.\u00a0 See Burlap for details.<\/p>\n <\/p>\n Prayer Requests<\/strong><\/p>\n Starfish’s family on the passing of his father<\/p>\n Giles’s wife going through chemo<\/p>\n Jazzy’s wife going through chemo<\/p>\n Nitro as he works to help his mother-in-law<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 10 Pax posted on an unusually cool June morning for a non-running beatdown at TRQ.\u00a0 Some regulars were missing but I’m going to assume they posted elsewhere and did not stay in the fartsack. Thang Warmarama of the usualy type for about 5 minutes Mosey toward the Lido deck to the lower parking lot.\u00a0 […]<\/p>\n","protected":false},"author":89,"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-16317","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Mongoose","date":"6\/17\/21","pax":"Boomerang, Argyle, Ransomware, Organ Grinder, D Day, Green Acres, Rowdy, Superfly, Whirly, Mongoose"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16317","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\/89"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16317"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16317\/revisions"}],"predecessor-version":[{"id":16320,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16317\/revisions\/16320"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16317"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16317"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16317"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}