{"id":23495,"date":"2024-05-03T09:35:56","date_gmt":"2024-05-03T13:35:56","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23495"},"modified":"2024-05-03T09:35:56","modified_gmt":"2024-05-03T13:35:56","slug":"counting-lifting-and-bonus-work-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/05\/counting-lifting-and-bonus-work-at-trq\/","title":{"rendered":"Counting, lifting, and bonus work at TRQ"},"content":{"rendered":"
A few pax got some running in to help warm up for the premier Thursday non-running workout.\u00a0 It was a festive crowd, excited to see what would unfold before them.\u00a0 Muscle confusion and musical taste confusion reigned to keep pax guessing and working hard.<\/div>\n
<\/div>\n
Warmorama<\/strong><\/div>\n
    \n
  • SSH<\/li>\n
  • IW<\/li>\n
  • Copperhead Squat<\/li>\n
  • Copperhead Merkin<\/li>\n
  • Whirley and claps<\/li>\n
  • Cherry Pie burpees<\/li>\n<\/ul>\n
    <\/div>\n
    The Thang<\/b><\/div>\n
      \n
    • \n
      100!\u00a0 (each) – merkins, squats, Peter Parker<\/div>\n<\/li>\n
    • \n
      Mosey\/Lunge walk to rock pile<\/div>\n<\/li>\n
    • \n
      Tabata with rocks<\/div>\n
        \n
      • \n
        Skull crusher<\/div>\n<\/li>\n
      • \n
        Goblet squat<\/div>\n<\/li>\n
      • \n
        Heels to Heaven<\/div>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
        “Bonus” fun<\/div>\n
          \n
        • \n
          Pax count off (and remember their number)<\/div>\n<\/li>\n
        • \n
          While regular exercises are happening, 1 pax at a time does bonus work with 40 lb kbell, once all have completed, a new bonus exercise will be called<\/div>\n
            \n
          • \n
            Carry – approx 20 yds out and back<\/div>\n<\/li>\n
          • \n
            30 kb swings<\/div>\n<\/li>\n
          • \n
            10 Greg Louganis<\/div>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

            FIN!<\/p>\n

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

              \n
            • Delta Blues was the initial guess of a playlist theme that Cowboy tried to share with Dizzy, Green Day and Beck would like a word.<\/li>\n
            • The initial 100 exercise seemed enjoyed by pax and got the heart rate up<\/li>\n
            • As we moseyed to rock pile, pax were supposed to share carrying kb.\u00a0 Once Green Acres got it, pax soon ditched him and left him for dead, until the benevolent Q noticed and got folks back in line to help out.<\/li>\n
            • What a Man by Salt n’ Pepa is what was played when Boomerang was at his wedding.<\/li>\n
            • Wobegon cracked the code that the Q didn’t remember, all songs (other than George Clinton) were released in 1994<\/li>\n<\/ul>\n

              Playlist:<\/p>\n

                \n
              1. Basket case – Green Day<\/li>\n
              2. Black Hole Sun – Soundgarden<\/li>\n
              3. We Want the Funk – George Clinton<\/li>\n
              4. Loser – Beck<\/li>\n
              5. Interstate Love Song – Stone Temple Pilots<\/li>\n
              6. I like to Move It – Reel 2 Real<\/li>\n
              7. What a Man – Salt n Pepa<\/li>\n
              8. Wild Night – John Cougar Mellencamp<\/li>\n
              9. Mr. Wendel – Arrested Development<\/li>\n
              10. Regulate – Warren G<\/li>\n
              11. Gin and Juice – Snoop<\/li>\n
              12. Whoomp!\u00a0 There it is – Tag Team<\/li>\n<\/ol>\n

                Prayers<\/p>\n

                  \n
                • Pax in St. Louis<\/li>\n
                • Aging Parents<\/li>\n
                • Pax running this weekend<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                  A few pax got some running in to help warm up for the premier Thursday non-running workout.\u00a0 It was a festive crowd, excited to see what would unfold before them.\u00a0 Muscle confusion and musical taste confusion reigned to keep pax guessing and working hard. Warmorama SSH IW Copperhead Squat Copperhead Merkin Whirley and claps Cherry […]<\/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-23495","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"BAM","date":"05\/02\/24","pax":"Wobegon, Green Acres (WD), Starfish, Boomerang, Dizzy Gillespie (WB), Transcript, Argyle, Pony Express, Ziggy Stardust, Giles, Singing Cowboy, Boomhauer, BAM (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23495","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=23495"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23495\/revisions"}],"predecessor-version":[{"id":23496,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23495\/revisions\/23496"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}