Started with a little SSH ( 20 IC ), Crab Jacks – 10 IC ( Crowd Pleaser ), Tie Fighters L & R ( 10 IC ); again, the PAX thought I was making this up,\u00a0<\/em>Abe Vagoda ( 6 ). Apollo Creed across the parking lot [ remember…no running at TRQ \ud83d\ude09 ] then a brisk walk over to get some rocks.<\/p>\n The THANG:<\/strong><\/p>\n After we picked our ” Medium to Petite<\/em> ” rocks as suggested by the Q ( some didn’t listen…DOH!<\/strong> ); the PAX received their history lesson and marching orders for the morning.<\/p>\n On this historical day in 1999 ( got some chuckles ), the LEGENDARY Tony Hawk executed the 900 in competition….first skater to ever do it.<\/p>\n And soooo, we were going to get in 900 reps of each called exercise to honor that accomplishment while listening to awesome 90’s Pop<\/em> Punk Rock. We would rifle carry the rocks around the track and at random<\/em> points, (1\/9 th–ish) intervals, we do 100 of each called exercise.<\/p>\n Exercises: ( See image below as well )<\/p>\n Curls, Lunges – 50 each leg<\/em>, Side to Side Merkins, LBC’s, Overhead Press, Low Flutter, Skull Crushers, Squats, Kettle Bell Swings.<\/p>\n You guys crushed this workout. Unfortunately, we didn’t get through all of the Squats and the KB Swing. Had to quickly return our rocks and slow mosey back to the flag pole for COT.<\/p>\n COT:<\/strong><\/p>\n Announcements:<\/p>\n Trail races for ALL. GreeNest next month, D_Day is getting a job at Mt. Tabor !!<\/p>\n Prayers:<\/p>\n Bloodsport had an MRI on his knee..prayers that everything is okay, Aging Parents, Unspoken Prayers, YHC took us out.<\/p>\n <\/p>\n NMM:<\/p>\n Gentlemen, that was just terrible. Who let YHC come to town and pull such a dastardly trick.<\/p>\n All kidding aside, that was awesome and you guys crushed this. What a great morning and a great AO! I need to wake up a little earlier on Thursdays more often.<\/p>\n The mumble chatter was great this morning, almost too much to mention.<\/p>\n Not exactly sure what was going on with the 2nd song in the 90’s punk rock playlist from Apple music? ” This is Punk Rock?”, I think I heard a few times. There was no skip button on my speaker. Just go with Spotify guys. I promise.<\/p>\n Thank you Cruiser and D-Day for assisting with the speaker carry. Actually found out this morning that it has lights on it too. It is truly a modern day ” ghetto blaster “.<\/p>\n Nice to have some WeFoCo brothers post this morning; Skyline, Schneider, Cruiser, Animal. Great job gents.<\/p>\n Ziggy, Boomerang, Green Acres; Beastmode<\/strong> as always.<\/p>\n Wobegon and Double Wide; definitely putting in the work. Y’all are going to bring Ragnar to it’s knees.<\/p>\n D-Day, CONGRATS on the new job brother. Always fun hanging out with you.<\/p>\n Finally got to meet Superfly. Great work this morning man.<\/p>\n It was an honor….and please remember from COT, make every day count men. ( Next Thing You Know__Jordan Davis )<\/p>\n Adobe…OUT.<\/p>\n","protected":false},"excerpt":{"rendered":" TRQ…..What!!!? That’s not in WeFoCo land? That’s right, YHC had the Q this morning at the Quarry. And a glorious morning it was. 12 eager PAX hit the parking lot ( 2 ran in, 1 walked ) and were ready to put in the work! #DRP Let the games begin,,,of course, after the Mission Statement […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85,1],"tags":[],"class_list":["post-22330","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry","category-uncategorized"],"acf":{"q":"Adobe","date":"7-27-23","pax":"Skyline, Wobegon, Superfly, Ziggy Stardust, D-Day, Boomerang, Schneider, Cruiser, DoubeWide, Green Acres, Animal, Adobe ( Q )"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22330","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22330"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22330\/revisions"}],"predecessor-version":[{"id":22340,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22330\/revisions\/22340"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22330"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22330"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22330"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nAsked if the PAX were warm enough….of course not. We moved anyway.<\/p>\n![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/07\/The900-300x139.png\")
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