This morning 9 pax with a dream of no running showed up to TRQ. It felt warmer and ten times more humid than it\u2019s been in a hot minute. So what better way to celebrate.<\/p>\n
Warmarama-<\/p>\n
20 SSH<\/p>\n
20 imperial walker<\/p>\n
6 Abe Vigoda then stretch out them hips<\/p>\n
15 Forward, reverse arm swirly things<\/p>\n
15 overhead clap<\/p>\n
<\/p>\n
LETS GET MOVING<\/p>\n
bear crawl or lunge walk to first sidewalk section then five burpees<\/p>\n
bear crawl\/lunge walk \u00a0more to a couple light posts down and 5 burpees<\/p>\n
Palin said the distances were too far so we added another stop and 5 burpees, finally made it to the end of the school and topped off with five final burpess.<\/p>\n
Mosey to the rocks!<\/p>\n
THE THANG<\/p>\n
Grab a rock, don\u2019t grab a massive rock. Just a regular ass rock. Is what I should\u2019ve said. However I did not.<\/p>\n
5 \u00a0curls<\/p>\n
5 skull crusher<\/p>\n
5 kettle swings<\/p>\n
5 bent over row<\/p>\n
Take your rock, rifle carry around that little grassy area back to the lit area. Repeat the last set but with ten reps each. Then rifle carry, 15 reps of everything, rifle carry then 20. We repeated everything as we went back down the ladder. I certainly underestimated the constant rifle carrying but everyone pushed through and killed it!<\/p>\n
Next was a mosey to the empty pool looking area? Was so excited I forgot to wait for the pax to go down the hill as I was the only one with a light.<\/p>\n
Leg Stuff<\/p>\n
25 slutty potty<\/p>\n
25 monkey humpers<\/p>\n
25 jump squats<\/p>\n
20 right leg step ups<\/p>\n
20 left leg step ups<\/p>\n
Time started getting super close so we fast moseyed back to launch for merry world.<\/p>\n
20 WW2<\/p>\n
20 Low Flutters<\/p>\n
DONE<\/p>\n
<\/p>\n
It\u2019s so good to get out and be with this group. As a new Dad I feel challenged so many times through the day. Getting to these workouts with you dudes is every bit of the glue helping me to stay focused and be the best dad I can be. Thank you all for everything.<\/p>\n
Let\u2019s continue to pray for green acres as he\u2019s halfway through treatment and still outshining most of us. Dudes a monster. #bigswollentesticles<\/p>\n
pray for new dads, old dads, not dads and all the above.<\/p>\n
If I have forgotten anything then I do apologize. Fantastic work this morning!<\/p>\n","protected":false},"excerpt":{"rendered":"
This morning 9 pax with a dream of no running showed up to TRQ. It felt warmer and ten times more humid than it\u2019s been in a hot minute. So what better way to celebrate. Warmarama- 20 SSH 20 imperial walker 6 Abe Vigoda then stretch out them hips 15 Forward, reverse arm swirly things […]<\/p>\n","protected":false},"author":638,"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-21698","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Schlitz","date":"4\/6\/23","pax":"Palin, wobegone, green acres, Ziggy stardust, argyle, d-day, goofy, drip and me!"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21698","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\/638"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21698"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21698\/revisions"}],"predecessor-version":[{"id":21699,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21698\/revisions\/21699"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}