{"id":22275,"date":"2023-07-14T11:10:15","date_gmt":"2023-07-14T15:10:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22275"},"modified":"2023-07-14T11:10:15","modified_gmt":"2023-07-14T15:10:15","slug":"trq-minus-the-rock-quarry","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/07\/trq-minus-the-rock-quarry\/","title":{"rendered":"TRQ Minus the Rock Quarry"},"content":{"rendered":"

YHC had the Q-honors at TRQ today!\u00a0 Great to be with the four other HIMs who conquered the sack with me.\u00a0 Here\u2019s what we did.<\/p>\n

Warmarama:<\/u><\/strong><\/p>\n

SSHs, Abe Vigodas, Whirlies, Hamstring and Hip stretches, Cherry Pies<\/p>\n

The Thang<\/u><\/strong><\/p>\n

Mosey to playset beside the track for an every minute on the minute (EMOM) ditty.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
<\/td>\nRound 1<\/td>\n<\/tr>\n
EMOM<\/td>\nDive Bombers x 5<\/td>\n<\/tr>\n
Remainder of Minute AMRAP<\/td>\nLow Dolly<\/td>\n<\/tr>\n
Cobra Crunch<\/td>\n<\/tr>\n
Side Crunch – Right<\/td>\n<\/tr>\n
Side Crunch – Left<\/td>\n<\/tr>\n
Glute Bridge<\/td>\n<\/tr>\n
WW2<\/td>\n<\/tr>\n
Freddie Mercs<\/td>\n<\/tr>\n
Low Plank<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Intermission:\u00a0 mosey 10 yards to playset.\u00a0 Partner up.\u00a0 Partner A performs pullups x 5, Partner B performs squats AMRAP.\u00a0 Flip flop and repeat until both partners have completed 30 pullups<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
<\/td>\nRound 2<\/td>\n<\/tr>\n
EMOM<\/td>\nChoice of H-R Merkins or Burpees x 5<\/td>\n<\/tr>\n
Remainder of Minute AMRAP<\/td>\nLow Flutter<\/td>\n<\/tr>\n
Penguin Crunch<\/td>\n<\/tr>\n
Jane Fonda – Left<\/td>\n<\/tr>\n
Jane Fonda – Right<\/td>\n<\/tr>\n
Mtn. Climbers<\/td>\n<\/tr>\n
ISTs<\/td>\n<\/tr>\n
Hillbillies<\/td>\n<\/tr>\n
Dying Cockroaches<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Intermission:\u00a0 mosey 10 yards to playset.\u00a0 Partner up.\u00a0 Partner A performs pullups x 5, Partner B performs squats AMRAP.\u00a0 Flip flop and repeat until both partners have completed 30 pullups.<\/p>\n

Time to mosey home.\u00a0 We stopped along the way for dips on the bricks x 30 (OYO).<\/p>\n

Finished up with 2 minutes of Mary.<\/p>\n

 <\/p>\n

NMM:<\/u><\/strong><\/p>\n

    \n
  • Quiet group this morning. Humidity will do that to you.\u00a0 We spent a lot of time on our backs<\/li>\n
  • Boomerang was very concerned about what was on the other side of the weinke and would not believe YHC that \u201cnothing\u201d was the truth. His paranoia did not prevent him from dominating the workout.<\/li>\n
  • YHC mentioned to Green Acres at the onset that we might not get to the rocks today. My hero (GA) responded, \u201cThat okay as long as get to pull-ups.\u201d\u00a0 YHC loves a satisfied customer as 60 seemed to be a good number for Green Acres who had already worked them in Monday and Wednesday.<\/li>\n
  • Great to see Pony Express who came up with YHC being the \u201cWar Toddler\u201d. YHC apparently is too old to qualify for war baby status, but not old enough for daddy status.\u00a0 Pony also complimented the playlist which included a 50 year span of country music and imagined he had \u201cflowing locks of hair\u201d.<\/li>\n
  • D-Day was fresh off his PR 5k in Utica, NY! His description of the point-to-point course made YHC question decisions YHC has made for the near future.<\/li>\n
  • Boomerang offered up wisdom on where to buy dog toys (Homegoods), and the best ways to get canceled from being asked to Q in the future. Apparently YHC nailed a couple of those.<\/li>\n<\/ul>\n

    Announcements:<\/u><\/strong><\/p>\n

      \n
    • GreenNest this weekend. See Slack.\u00a0 There is a need for an additional truck, if possible, and always more hands make for quicker work.\u00a0 Pony Express will be there.<\/li>\n
    • D-Day recommended Martinus Evans\u2019s book SlowAF <\/em>and identified overlap with the F3 ethos of leaving no man behind but no man where you found him.<\/li>\n<\/ul>\n

      Prayer Requests:<\/u><\/strong><\/p>\n

      None verbal.\u00a0 Many internal.\u00a0 Sky-Q knows.<\/p>\n

      YHC took us out expressing thanks to the Sky-Q for the beautiful sky both before and during sunrise and the camaraderie F3 provides for me personally.<\/p>\n

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

      YHC had the Q-honors at TRQ today!\u00a0 Great to be with the four other HIMs who conquered the sack with me.\u00a0 Here\u2019s what we did. Warmarama: SSHs, Abe Vigodas, Whirlies, Hamstring and Hip stretches, Cherry Pies The Thang Mosey to playset beside the track for an every minute on the minute (EMOM) ditty. Round 1 […]<\/p>\n","protected":false},"author":472,"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-22275","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Greenspan","date":"7\/14\/2023","pax":"Pony Express, Boomerang, Green Acres (WD), D-Day, Greenspan (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22275","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22275"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22275\/revisions"}],"predecessor-version":[{"id":22276,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22275\/revisions\/22276"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22275"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22275"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22275"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}