{"id":22977,"date":"2024-01-11T10:50:46","date_gmt":"2024-01-11T14:50:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22977"},"modified":"2024-01-11T10:51:23","modified_gmt":"2024-01-11T14:51:23","slug":"trq-50-25s","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/01\/trq-50-25s\/","title":{"rendered":"TRQ – 50 – 25’s"},"content":{"rendered":"

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

TRQ – 50-25’s<\/strong> in 27 degree weather.\u00a0 Should be fun.<\/p>\n

Time Wasters<\/strong> \u2013 None today.\u00a0 We were going to be pushing it.<\/p>\n

Going through the workup of my Virgin Q at the Rock Quarry, I wanted to make sure we had something challenging but would still work with the Merkin Challenge for January put up by Burnsy.\u00a0 Everyone was instructed to get a larger rock and (2) small rocks.<\/p>\n

The Weinke:<\/strong><\/p>\n

50 Reps of Each.\u00a0 Following the finish \u2013 25 Merkins until finished or Time<\/p>\n

    \n
  1. Curls<\/li>\n
  2. Front Raises<\/li>\n
  3. Bent Over Rows<\/li>\n
  4. Skull Crushers<\/li>\n
  5. Side Raises \u2013 (Small Rocks)<\/li>\n
  6. Bench Press<\/li>\n
  7. Squat Thrusters<\/li>\n
  8. Chest Fly \u2013 (Small Rocks)<\/li>\n
  9. Upright Row \u2013 (Small Rocks)<\/li>\n
  10. American Hammer (aka Zelensky Twist)<\/li>\n
  11. Low Flutter (Some commented Low Mutter)<\/li>\n
  12. WWIII with large rock<\/li>\n<\/ol>\n

    Total Reps \u2013<\/strong><\/p>\n

      \n
    • Exercises \u2013 600<\/li>\n
    • Merkins \u2013 325<\/li>\n<\/ul>\n

      Music with the Spotify Algorithm mix of EDM, Mashup of older songs with DJ Mix, Tribal Beats, Senaglize metal drums and just some Old School Soul.\u00a0 27 degrees and lots of counting kept the PAX quiet except for the Duck and VG flapping their gums on how sore they were from this week.\u00a0 We sounded like Jack Lemmon and Walter Matthau in Grumpy old men.<\/p>\n

      COT \u2013 Prayers for the people hurting, aging parents, flooding victims from this past weeks events and any unspoken ones.<\/p>\n

      EC Run<\/strong> \u20132 Miles \u2013 Singing Cowboy, Bam and Rubber Ducky.\u00a0 (Sorry I was way slower than you guys)<\/p>\n

      Thanks for letting me Q \u00a0Green Acres \u2013 Keys are behind the dumpster.<\/p>\n

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

      TRQ – 50-25’s in 27 degree weather.\u00a0 Should be fun. Time Wasters \u2013 None today.\u00a0 We were going to be pushing it. Going through the workup of my Virgin Q at the Rock Quarry, I wanted to make sure we had something challenging but would still work with the Merkin Challenge for January put up […]<\/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":[85],"tags":[],"class_list":["post-22977","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Rubber Ducky","date":"1.11.2024","pax":"Bruin, Van Gough, Boomerang, Ziggy Stardust, Bam, Singing Cowboy, Goofy, Green Acres, Rubber Ducky"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22977","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=22977"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22977\/revisions"}],"predecessor-version":[{"id":22984,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22977\/revisions\/22984"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22977"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22977"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22977"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}