{"id":19735,"date":"2022-07-02T16:06:08","date_gmt":"2022-07-02T20:06:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19735"},"modified":"2022-07-02T16:06:08","modified_gmt":"2022-07-02T20:06:08","slug":"9-for-a-wonderful-time-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/07\/9-for-a-wonderful-time-at-trq\/","title":{"rendered":"9 for a wonderful time at TRQ"},"content":{"rendered":"

With 50% more burpees to kick it off!<\/p>\n

Van Gogh and Hansel arrived from a run and various body weight exercises aka a murph?<\/p>\n

A vehicle was parked that turned out to belong to Five Dollar Footlong, who did an EC run prior to and for the first part of the workout and showed up about round 2-3 below.<\/p>\n

The PAX had a choice of a new workout or the back side of the cinco de crasho workout from May 5.<\/p>\n

When informed the new workout would involve listening to the crash test dummies the whole time they chose the latter. Musically, many ‘rock’ themed songs not the musical genre but actual rocks involved.<\/p>\n

Previously called May the 4th be with you and unused, it had been edited and updated accordingly.<\/p>\n

The 4 burpees to kick us off were increased by 50% to 6 for June<\/p>\n

Warm up, Probably something like 15 SSH, 6 Abe Vigoda, 15 IST, 15 Hillbillies, no arm swirlies, on your 6 for some\u00a0 hip stretches.<\/p>\n

Then run and grab a medium rock<\/p>\n

Rock music theme<\/p>\n

Cardboard placed by lamp post. The PAX stayed generally together.<\/p>\n

4 sections to this one, do 11 reps, carry block around circle, do 11, 22, carry block, 11,22,33, then do travel exercise around circle, and on to next section. Who knew google photos could read and pull words off my cardboard. That’s going to be a time saver.<\/p>\n

6 BURPEES<\/p>\n

11 OVERHEAD PRESS
\n22 MERKINS
\n33 SQUATS
\nBEAR CRAWL<\/p>\n

11 SKULL CRUSHERS
\n22 MONKEY HUMPERS
\n33 H2H
\nCRAB WALK<\/p>\n

11 INCLINE PRESS
\n22 PLANK JACKS
\n33 CAROLINA DRY DOCK
\nLUNGE WALK<\/p>\n

11 BURPEES
\n22 CURLS
\n33 WW2’s
\nCUSACK, OR BLOCK PUSH<\/p>\n

We brought the humidity back on this day.
\nEveryone worked hard and it seemed sufficient. It was not a popular choice nor easy to bear crawl or crab walk all the way around the circle but Van Gogh and Green Acres made it look easy.<\/p>\n

Prayers for Bevo’s son and healing and that family.
\nAnnouncement Fundraiser July 16 Pawtism
\nAnnouncement Ultimate runner was<\/em> last Saturday but didn’t interfere with Green Acres’s IS Q
\nPrayers for Five Dollar Footlong’s mom (back) and pregnant wife.<\/p>\n

Looked a little something like this<\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

With 50% more burpees to kick it off! Van Gogh and Hansel arrived from a run and various body weight exercises aka a murph? A vehicle was parked that turned out to belong to Five Dollar Footlong, who did an EC run prior to and for the first part of the workout and showed up […]<\/p>\n","protected":false},"author":571,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85],"tags":[],"class_list":["post-19735","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Crash","date":"2022\/06\/23","pax":"Van Gogh, Hansel, Green Acres, Sergeant Shultz, Boomerang, Five Dollar Footlong, Lace, Starfish, Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19735","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\/571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19735"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19735\/revisions"}],"predecessor-version":[{"id":19738,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19735\/revisions\/19738"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19735"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}