{"id":19997,"date":"2022-08-04T16:05:24","date_gmt":"2022-08-04T20:05:24","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19997"},"modified":"2022-08-04T16:05:24","modified_gmt":"2022-08-04T20:05:24","slug":"trq-bunch-of-socialists","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/08\/trq-bunch-of-socialists\/","title":{"rendered":"TRQ: Bunch of Socialists"},"content":{"rendered":"

Don’t recall how we got to it, but somehow the Q was accused of being a socialist and perhaps F3 all around was…less than capitalistic. Made for excellent MC.<\/p>\n

 <\/p>\n

Warm O Rama (justified MC about cadence speed and form from your benevolent Q)<\/span><\/p>\n

 <\/p>\n

Walk on over to the flag pole, circle up!<\/span><\/p>\n

 <\/p>\n

Start Leg Lunges: let\u2019s talk about the Rotating Fashion thing. What about it works? What makes a good workout?<\/span><\/p>\n

 <\/p>\n

Love for Pony Express and his entertaining Qs, Bam’s modifiable but challenging Qs, and agreed rotating leadership is perhaps the biggest cornerstone of the whole F3 thing. Good conversation.<\/p>\n

Apollo Creed down the lot and around the corner, get a rock, circle up under the lights.<\/span><\/p>\n

Tabata Style: Rocks! Abbs! Cardio! Repeat!<\/span><\/p>\n

    \n
  1. Curls\/LBCs\/Side Straddle Hops<\/span><\/li>\n
  2. Chest Press\/Heels To Heaven\/High Knees<\/span><\/li>\n
  3. Over Head Press\/Freddy Merc\/Side Straddle Hops<\/span><\/li>\n
  4. Skull Crushers\/Penguin Crunch\/High Knees<\/span><\/li>\n
  5. Bent Row\/Low Flutter\/Side Straddle Hops<\/span><\/li>\n
  6. Elf On The Shelf Lef\/Mutton Crunch Lef\/High Knees<\/span><\/li>\n
  7. Elf On The Shelf Right\/Mutton Crunch Right\/Side Straddle Hop<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    Rocks up, to the Deck:<\/span><\/p>\n

    Same general concept: Arms! Legs! Repeat!<\/span><\/p>\n

      \n
    1. Dips\/Squats<\/span><\/li>\n
    2. Irkin\/Right Leg Step Ups<\/span><\/li>\n
    3. Dirkin\/Left Leg Step Ups<\/span><\/li>\n
    4. Alternating Shoulder Taps\/Squats<\/span><\/li>\n<\/ol>\n

       <\/p>\n

      Up to the lot for some Mary, which wrapped up with various planks.<\/span><\/p>\n

       <\/p>\n

      And done!<\/span><\/p>\n

       <\/p>\n

      COT:<\/span><\/p>\n

        \n
      • GreeNest Saturday, see Bam<\/span><\/li>\n
      • Prayers for coworker\/former student of Crash, wife is having C-Section this morning<\/span><\/li>\n
      • YHC took us out with gratitude.<\/span><\/li>\n<\/ul>\n

         <\/p>\n

        See you at Urban Assault tomorrow!\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

        Don’t recall how we got to it, but somehow the Q was accused of being a socialist and perhaps F3 all around was…less than capitalistic. Made for excellent MC.   Warm O Rama (justified MC about cadence speed and form from your benevolent Q)   Walk on over to the flag pole, circle up!   […]<\/p>\n","protected":false},"author":372,"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-19997","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Wobegon","date":"8-4-2022","pax":"Bam, Green Acres, D-Day, Argyle, Boomerang, Tonka, Ziggy Stardust, Goofy, Crash, Superfly"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19997","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19997"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19997\/revisions"}],"predecessor-version":[{"id":19998,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19997\/revisions\/19998"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19997"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19997"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19997"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}