{"id":17741,"date":"2021-11-19T16:02:18","date_gmt":"2021-11-19T20:02:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17741"},"modified":"2021-11-19T16:02:18","modified_gmt":"2021-11-19T20:02:18","slug":"who-needs-tunes-how-a-boring-trq-made-me-sore","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/11\/who-needs-tunes-how-a-boring-trq-made-me-sore\/","title":{"rendered":"Who needs tunes?  How a boring TRQ made me sore&#8230;"},"content":{"rendered":"<p>Thirteen mostly &#8220;seasoned&#8221; pax showed up for TRQ &#8212; translation:\u00a0 there were a lot of old guys there.\u00a0 \u00a0When Goofy at 56 is median age, it&#8217;s an experienced group.\u00a0 The weather was nearly ideal and the moon was close to full, like the hearts of the pax with love for their Q &#8212;\u00a0 nah, they put up with me.\u00a0 \u00a0Here is what we did:<\/p>\n<p>Warmorama:<\/p>\n<p>SSHs\u00a0\u00a0\u00a0 ISTs\u00a0\u00a0\u00a0 Squats \u00a0\u00a0\u00a0Peter Parkers\u00a0\u00a0 \u00a0\u00a0Parker Peters\u00a0\u00a0 \u00a0\u00a0Arms forward\/reverse\/OH claps\/Morroccan Nightclub\u00a0 \u00a0 Hillbillies<\/p>\n<p>Mosey to 2nd median for Manmaker Merkins (10 each side OYO); mosey to 3rd median for Hand Release merkins (10 OYO); mosey to 4th median for Mountain Climber Merkins IC<\/p>\n<p>Mosey to field<\/p>\n<p>Captain Therkin:\u00a0 1 RT 1 WWII 5 merkins IC then graduate RT and WWIIs (but keep merkins at 5) to 10<\/p>\n<p>Mosey to rock pile\/circle get medium rock<\/p>\n<p>Beers and Sunshine\u00a0\u00a0 &#8212;-\u00a0 Stay together for<\/p>\n<p>10 Bobby Hurleys with rock (touch ground and OH press jump)\u00a0 20 Smurfjacks 30 bus drivers with rock 40 squats with rocks 50 bear crawl steps and 60 SSHs<\/p>\n<p>Return rocks and mosey back to field<\/p>\n<p>Beers and Sunshine \u2013 stay together for<\/p>\n<p>10 Burpees\u00a0 20 smurfjacks\u00a0 30 box cutters\u00a0 40 side squats (20 each side) 50 bobby hurleys 60 SSHs<\/p>\n<p>Back to start for Mary:<\/p>\n<p>Crunchy Frogs; one-legged low dolleys; LBCs; Mutton crunches; Body Destroyers<\/p>\n<p>FIN<\/p>\n<p>COT &#8212; prayers for Giles&#8217; wife, Beverly&#8217;s mother, Starfish&#8217;s mother, and other folks dealing with difficulties.\u00a0 Next Thursday is Thanksgiving, so post at Speas at 0700 for a Pony Express-led holiday workout.\u00a0 \u00a0YHC took us out.<\/p>\n<p>NMM<\/p>\n<ul>\n<li>No disclaimer given &#8212; none needed.<\/li>\n<li>YHC decided against bringing tunes and went with a more traditional bootcamp (ex running much).\u00a0 Starfish and BAM noted the lack of music during Captain Therkin, commenting that if I had brought tunes, we would be listening to a Spotify ad at this point in the workout.\u00a0 #truthnugget<\/li>\n<li>Heavy emphasis on merkins early in the workout.\u00a0 Green Acres was happy.<\/li>\n<li>Superfly did not have much to say.\u00a0 I know you are surprised.\u00a0 He silently killed the workout.<\/li>\n<li>Thanks to Boomerang, YHC was as specific as possible on things like double count and &#8220;both sides&#8221;.<\/li>\n<li>Ziggy joined a part of our GAS group for breakfast and let us know the new words that we once could say but can no longer say.<\/li>\n<li>Argyle (I think it was he) had to ask what body destroyers were;\u00a0 we need to do those more often.<\/li>\n<li>Goofy was kind enough to come out to my Q the morning after I completely blew off his invitation to the fire pit party.\u00a0 #grace<\/li>\n<li>The Vig seemed to enjoy his first (?) post at TRQ.\u00a0 He was impressed that the Q ended exactly on time.<\/li>\n<li>Mongoose was relatively kind to the Q.\u00a0 #mercy<\/li>\n<li>YHC does not recall working out with Transcript but overheard that he had been attending F3 WS workouts for a few months now and had lost significant weight.\u00a0 Excellent.\u00a0 But he also said that F3 was a good bunch of guys, so clearly his judgment is clouded.<\/li>\n<li>Tonka handled what I thought was a tough beatdown with relative ease.\u00a0 It&#8217;s good to be young&#8230;in some ways.<\/li>\n<li>YHC was sore in two major places Friday morning, even after running Tractors:\u00a0 chest (lots of merkins and rock lifting) and groin (side squats and bobby hurleys).<\/li>\n<\/ul>\n<p>TRQ always delivers &#8212; good group of guys, we generally stay together, we work hard, and have a good time.<\/p>\n<p>Thank you for the honor of leading this group!<\/p>\n<p>Peace,<\/p>\n<p>Burlap<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thirteen mostly &#8220;seasoned&#8221; pax showed up for TRQ &#8212; translation:\u00a0 there were a lot of old guys there.\u00a0 \u00a0When Goofy at 56 is median age, it&#8217;s an experienced group.\u00a0 The weather was nearly ideal and the moon was close to full, like the hearts of the pax with love for their Q &#8212;\u00a0 nah, they [&hellip;]<\/p>\n","protected":false},"author":204,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,85],"tags":[],"class_list":["post-17741","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Burlap","date":"18 Nov 2021","pax":"Green Acres (WD), Superfly, Boomerang, Ziggy Stardust, Argyle, Burlap (QIC), Goofy, Starfish, BAM, The Vig, Mongoose, Transrcipt, and Tonka (WB)  (in rough order of age) "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17741","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17741"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17741\/revisions"}],"predecessor-version":[{"id":17743,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17741\/revisions\/17743"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17741"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17741"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}