{"id":23059,"date":"2024-01-25T17:24:38","date_gmt":"2024-01-25T21:24:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23059"},"modified":"2024-01-25T17:24:38","modified_gmt":"2024-01-25T21:24:38","slug":"stations-respects-and-moisture-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/01\/stations-respects-and-moisture-at-trq\/","title":{"rendered":"Stations, #Respects, and moisture at TRQ"},"content":{"rendered":"

The forecast called for a very un-January like weather day.\u00a0 Well, I don’t think any of us know what the weather is supposed to be like in January anymore, but that’s another discussion.\u00a0 Irregardless, it was gonna be warm and damp, but that’s better than cold and wet!\u00a0 So, let’s get started.<\/p>\n

No reason to plan to stay under the shelters, and good thing YHC didn’t plan that, because it was just as wet under the covers as not under them.<\/p>\n

A couple of pax were there when the Q pulled in, a couple more arrived before 0530, and then Argyle came rolling in a little before true Spicoli-time.<\/p>\n

So, we did a little warming up, then moseyed to behind the school and set up some station work:<\/p>\n

Station 1 \u00a0<\/b><\/div>\n
<\/div>\n
1. 30 Merkins<\/div>\n
<\/div>\n
2. 20 Shoulder Presses \u2013 With rocks<\/div>\n
<\/div>\n
3. 25 Curls<\/div>\n
<\/div>\n
4. 20 Bent over row<\/div>\n
<\/div>\n
5. Fast Walk to Station 2<\/div>\n
<\/div>\n
Station 2<\/b><\/div>\n
<\/div>\n
1. 25 Iron Crosses<\/div>\n
<\/div>\n
2. 25 Plank Jacks<\/div>\n
<\/div>\n
3. 25 Big Boy Situps \u2013 Shoulder Blades touch the ground<\/div>\n
<\/div>\n
4. 30 Hip Thrusters<\/div>\n
<\/div>\n
5. Bear Crawl to Station 3<\/div>\n
<\/div>\n
Station 3\u00a0<\/b><\/div>\n
<\/div>\n
1. 40 Squats<\/div>\n
<\/div>\n
2. 25 Russian Twist \u2013 Right side count<\/div>\n
<\/div>\n
3. 30 (4-Count) Flutter Kicks<\/div>\n
<\/div>\n
4. 30 Squats<\/div>\n
<\/div>\n
Backwards Walk to Station 4<\/div>\n
<\/div>\n
Station 4<\/b><\/div>\n
<\/div>\n
1. 50 Mountain Climbers \u2013 Right Leg Count<\/div>\n
<\/div>\n
2. 20 Jump Squats \u2013 Hands touch the ground<\/div>\n
<\/div>\n
3. 25 Imperial Walkers (double count)<\/div>\n
<\/div>\n
4. 30 Calf Raises<\/div>\n
<\/div>\n
5. Bear Crawl to Station 1<\/div>\n
<\/div>\n
We got through 1.5 rounds and headed back for some Mary!<\/div>\n
<\/div>\n
NMM<\/strong><\/div>\n
    \n
  • Evidently forcing pax to count reduces the amount of MC, but when you try to accommodate said pax, they don’t have anything to say<\/li>\n
  • It was a pleasant group, that skewed a little older<\/li>\n
  • The dry spots kept moving, but we kept looking for them<\/li>\n
  • Goofy didn’t think he had any flexibility in him to do the Iron Crosses, but he rallied.\u00a0 He’s ready to tryout for the WS Ballet now!<\/li>\n
  • Argyle seemed like he was working really hard<\/li>\n
  • It was “suns out, guns out” season for Green Acres, tank top still fits<\/li>\n<\/ul>\n

    Prayer requests<\/strong><\/p>\n

      \n
    • Goofy’s father-in-law passed away Monday, 93, lived a great life<\/li>\n
    • Other asian parents<\/li>\n
    • Give blood, you not using all yours<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

      The forecast called for a very un-January like weather day.\u00a0 Well, I don’t think any of us know what the weather is supposed to be like in January anymore, but that’s another discussion.\u00a0 Irregardless, it was gonna be warm and damp, but that’s better than cold and wet!\u00a0 So, let’s get started. No reason to […]<\/p>\n","protected":false},"author":113,"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-23059","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"BAM","date":"2\/25\/24","pax":"Green Acres (WD), Ziggy Stardust, Burlap, Goofy, D-Day, Argyle, BAM (WB and QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23059","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23059"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23059\/revisions"}],"predecessor-version":[{"id":23060,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23059\/revisions\/23060"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23059"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}