{"id":22573,"date":"2023-10-02T09:07:52","date_gmt":"2023-10-02T13:07:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22573"},"modified":"2023-10-02T09:07:52","modified_gmt":"2023-10-02T13:07:52","slug":"vq-at-vi","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/10\/vq-at-vi\/","title":{"rendered":"VQ at VI"},"content":{"rendered":"

\"\" \"\" \"\" \"\"<\/p>\n

It was an early morning on October 2 in the year of our Lord 2023.\u00a0 3 PAX started at 5 am with the 2 mile Extra Credit Run.\u00a0 Then the group met up with Hardin and Sour Mash who started some interval training early due to needing to leave early.\u00a0 I have been to this AO one time but could not remember all the resources that were available.\u00a0 Luckily we had rocks and lots of them.\u00a0 The rocks at VI are all large and not like the ones at TRQ but much larger.\u00a0 Coming off some soreness from the beatdown I Q’d on Saturday at Alcatraz, I was looking for a smaller one.\u00a0 I did not find it.\u00a0 Oh well, if it does not suck, we don’t do it.<\/p>\n

Warm Up<\/strong> –<\/p>\n

SSH, Abe Vigota (still checking spelling on this), Whirly with Clap, Butterfly, Quack-Bang hip and IT band stretch.<\/p>\n

The Thang<\/strong> –<\/p>\n

Upper Body<\/strong> –<\/p>\n

Merkins x 40-<\/p>\n

Carolina Dry Docks x 40<\/p>\n

Bicep Curl with Rock x 40<\/p>\n

Overhead press with Rock x 40<\/p>\n

Nolan Ryan – x 40 each side<\/p>\n

Run the parking lot.\u00a0 Repeat x 20, x 10, x 5<\/p>\n

Lower Body<\/strong><\/p>\n

Air Squat (With or Without Rock) x 40<\/p>\n

Jungle Bunnies x 40<\/p>\n

Jumping Knees to Chest x 40<\/p>\n

Lunge (with or without rock) x 40 – each side<\/p>\n

Run the parking lot.\u00a0 Repeat x 20, x 10, x 5<\/p>\n

Mary – running tight on time.\u00a0 WW3 with Rock x 10, American Hammer with rock x 10, low flutter, the Freddy Merk – then done.<\/p>\n

COT – Appreciative of the time and friendship this group provides.\u00a0 \u00a0We truly have something special here.<\/p>\n

 <\/p>\n

Duck out.<\/p>\n

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

It was an early morning on October 2 in the year of our Lord 2023.\u00a0 3 PAX started at 5 am with the 2 mile Extra Credit Run.\u00a0 Then the group met up with Hardin and Sour Mash who started some interval training early due to needing to leave early.\u00a0 I have been to this […]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-22573","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Rubber Ducky","date":"10.2.2023","pax":"Cruiser, Schneider, Hardin, Sour Mash, Singing Cowboy, Rubber Ducky, Drama Queen, Popeye"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22573","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22573"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22573\/revisions"}],"predecessor-version":[{"id":22579,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22573\/revisions\/22579"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22573"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22573"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22573"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}