{"id":16877,"date":"2021-08-12T07:51:15","date_gmt":"2021-08-12T11:51:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16877"},"modified":"2021-08-12T07:51:15","modified_gmt":"2021-08-12T11:51:15","slug":"tom-morello-session-players","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/08\/tom-morello-session-players\/","title":{"rendered":"Tom Morello Session Players"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"Highway to Hell - Bruce Springsteen (w Eddie Vedder &amp; Tom Morello) - Brisbane Ent Centre - 26-2-2014\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/s25WLbQKMCU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>The Dog Days of Summer.\u00a0 \u00a0When is almost 70 at 530 am, well&#8230;.it just sucks.\u00a0 Time to make the most of it.<\/p>\n<p>Humidity was not going to stop the old men of TRQ.\u00a0 Of the 11 Pax today, we had 1 Hate, 3 Ayes, and 7 respects or higher.\u00a0 FNG Early Grey helped bring down the average age.<\/p>\n<p>&nbsp;<\/p>\n<p>First thing first, time for the formalities:<\/p>\n<p>Mission Statement<\/p>\n<p>5 Core Principles<\/p>\n<p>Legal Disclaimer<\/p>\n<p>&nbsp;<\/p>\n<p>Warm O Rama:\u00a0 SSH, Merkins, Copperhead Squats, Arm Swirly Things, Agitators, Whirly has the Clap<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to Rock Pile &#8211; find a medium sized rock, no running, high reps.<\/p>\n<p>&nbsp;<\/p>\n<p>Today&#8217;s workout was broken into 3 sessions.<\/p>\n<p>&nbsp;<\/p>\n<p>First session, perform:\u00a0 20 curls, 20 overhead presses, 20 goblet squats, 20 rock swings.<\/p>\n<p>Put rock down, run lap around circle.<\/p>\n<p>Repeat this cycle for 10 minutes.<\/p>\n<p>&nbsp;<\/p>\n<p>Return rocks and mosey to Lido Deck for Session 2<\/p>\n<p>&nbsp;<\/p>\n<p>10 Erkins<\/p>\n<p>10 Derkins<\/p>\n<p>10 Dips<\/p>\n<p>10 Box jumps<\/p>\n<p>mosey down stairs to the Pit, mosey to wall and touch it.\u00a0 Return to Lido deck.<\/p>\n<p>Repeat this cycle for 10 minutes.<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to bottom of hill for session 3<\/p>\n<p>&nbsp;<\/p>\n<p>10 jump squats<\/p>\n<p>10 plank jacks<\/p>\n<p>10 mountain climbers<\/p>\n<p>run around the circle in front of the education bldg.<\/p>\n<p>Repeat this cycle for 5 minutes<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey back to parking lot for 30 seconds of Mary:\u00a0 LCS (7 reps, I think).<\/p>\n<p>&nbsp;<\/p>\n<p>TIME<\/p>\n<p>&nbsp;<\/p>\n<p>NMM<\/p>\n<p>TRQ has always been one of my favorite AOs.\u00a0 Over the years, attendance had dipped, but is on strong (albeit an older) footing!\u00a0 Great job Boomerang!<\/p>\n<p>YHC had not seen Ink Spot in quite a while.\u00a0 He has not lost a step&#8230;.at all.<\/p>\n<p>The goal of this work out was mainly cardio, and keep an elevated heart rate.\u00a0 Not sure about the rest of the Pax, but mission accomplished.\u00a0 Average HR:\u00a0 138, Calories Burned:\u00a0 613.\u00a0 I will take it.<\/p>\n<p>FNG Earl Grey &#8211; works with Ink Spot.\u00a0 Used to work for Apple, so other names included Siri, Alexa, but when it was disclosed that Earl Grey was not his favorite tea&#8230;..(he went to undergrad in England).\u00a0 Welcome &#8211; and we hope to see you back soon.\u00a0 Especially since you live so close to this AO.<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements\/Prayer Requests<\/p>\n<p>Shmedfest &#8211; 8\/27 &#8211; 8\/28<\/p>\n<p>The event of the year is almost here!<\/p>\n<p>Register now!\u00a0 Donate now!<\/p>\n<p><a href=\"https:\/\/www.crisiscontrol.org\/news-events\/events.html\/event\/2021\/08\/28\/shmedfest-2021\/339920\">https:\/\/www.crisiscontrol.org\/news-events\/events.html\/event\/2021\/08\/28\/shmedfest-2021\/339920<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Boomerang has the Q at IS this Saturday<\/p>\n<p>Green Acres has the Q at The Iron Throne on Monday<\/p>\n<p>&nbsp;<\/p>\n<p>Prayers for Micky ($5 Footlong&#8217;s neighbor, and fellow Pax) &#8211; We used to see Micky at IS with his dog.<\/p>\n<p>Pony Express&#8217;s M &#8211; diagnosed with Covid<\/p>\n<p>Giles and his family<\/p>\n<p>&nbsp;<\/p>\n<p>Argyle took us out (always appreciate your leadership)<\/p>\n<p>&nbsp;<\/p>\n<p>Have a great day boys!<\/p>\n<p>&nbsp;<\/p>\n<p>Spamalot<\/p>\n<p>#spamtan<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; &nbsp; The Dog Days of Summer.\u00a0 \u00a0When is almost 70 at 530 am, well&#8230;.it just sucks.\u00a0 Time to make the most of it. Humidity was not going to stop the old men of TRQ.\u00a0 Of the 11 Pax today, we had 1 Hate, 3 Ayes, and 7 respects or higher.\u00a0 FNG Early Grey helped [&hellip;]<\/p>\n","protected":false},"author":32,"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-16877","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Spamalot","date":"08\/12\/21","pax":"Superfly, Boomerang, Argyle, Goofy, $5 Footlong (WB), Mongoose, Earl Grey (FNG), Ink Spot, Green Acres (WD), Sgt. Schultz, Spamalot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16877","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16877"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16877\/revisions"}],"predecessor-version":[{"id":16878,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16877\/revisions\/16878"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16877"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16877"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}