{"id":23572,"date":"2024-05-16T14:50:03","date_gmt":"2024-05-16T18:50:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23572"},"modified":"2024-05-16T14:50:03","modified_gmt":"2024-05-16T18:50:03","slug":"what-do-you-do-at-a-rock-less-rock-quarry","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/05\/what-do-you-do-at-a-rock-less-rock-quarry\/","title":{"rendered":"What do you do at a Rock-less Rock Quarry?"},"content":{"rendered":"<p>YHC took seriously the &#8220;no running&#8221; rule of TRQ and never strayed from the parking lot.\u00a0 As the reader can see below, we had stations around the lot but walked in between.\u00a0 Yet, there was still strength work, endurance, sweat, and groaning at today&#8217;s TRQ.\u00a0 (insert joke here).\u00a0 Here is what we did:<\/p>\n<p>SSH IC<\/p>\n<p>IW IC<\/p>\n<p>Squats IC<\/p>\n<p>Merkins IC<\/p>\n<p>Arm Swirlies forward IC Morrocan nightclubs IC arm swirlies backward IC Michael Phelps IC<\/p>\n<p>Hillbillies IC<\/p>\n<p>Abe Vigodas IC and Whirlies IC (compliments of Goofy and Ziggy while Q grabs his weinke)<\/p>\n<p>&nbsp;<\/p>\n<p>The Thang:\u00a0\u00a0 CIRCLE with FIVE STATIONS<\/p>\n<p>Bear crawl left to right through covered walkway, stopping for merkins at each post except for Zero post.\u00a0 Merkins = post number.\u00a0 Up to 10 for total of 55 merkins.<\/p>\n<p>Over to planter for deep lunge walk around all four sides of planter.<\/p>\n<p>Over to light pole for 20 Burpees.<\/p>\n<p>Over to next light pole for 30 plank jacks.<\/p>\n<p>Around the corner to the entrance light pole for 40 LBCs.<\/p>\n<p>Rotate until 5:56. Then change up exercises.<\/p>\n<p>&nbsp;<\/p>\n<p>10 jump squats under covered walkway<\/p>\n<p>Over to planter for reverse deep lunge walks around planter.<\/p>\n<p>Over to light pole for 20 Mike Tysons.<\/p>\n<p>Over to next light pole for 30 mountain climbers, count the right leg.<\/p>\n<p>Over to last light for 40 low flutters, count the right leg.<\/p>\n<p>Rotate until 6:09.<\/p>\n<p>Back to start for Mary<\/p>\n<p>Fire hydrants each leg<\/p>\n<p>Box cutters each direction<\/p>\n<p>Slow Freddie Mercuries<\/p>\n<p>One legged dolleys and flapjack<\/p>\n<p>Mutton crunches.<\/p>\n<p>FIN<\/p>\n<p><strong>COT<\/strong><\/p>\n<ul>\n<li>No Greenest this week.<\/li>\n<li>Prayers for aging parents.<\/li>\n<li>Keep Glazer and Ziggy in your prayers after the loss of their mothers.<\/li>\n<li>YHC took us out.<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Green Acres was the fastest guy in the pre-TRQ run club today.<\/li>\n<li>YHC got there with only 3 minutes to spare and wanted to set up music, so I left the weinke in the car.\u00a0 I got it out while Goofy and Ziggy (I think) were finishing the warm-o-rama.\u00a0 Thanks, guys!<\/li>\n<li>YHC had not worked out with Ludikrous yet, and enjoyed the opportunity today.\u00a0 At one point, YHC saw Ludikrous standing by a few guys were doing the LBCs, and I guessed either (a) he did his faster and was politely waiting or (b) his abs are so young and rock solid that he doesn&#8217;t need LBCs.\u00a0 Or both.<\/li>\n<li>D-Day started at the LBC station (I think) and was faster than me.\u00a0 So for the first set of exercises, I did precisely two rounds, but D-Day did the LBCs thrice and was halfway through the dreaded bearcrawl thing for the third time when the Q said, &#8220;recover&#8221;.\u00a0 He was fast again with the second set that also lasted two rounds for me.<\/li>\n<li>Boomerang was hanging out with Goofy (I think) most of the morning, and was unusually quiet &#8212; at least, he was so far ahead of me that I couldn&#8217;t hear his complaining, uh constructive comments.<\/li>\n<li>Root Canal was moving pretty quickly through the stations and knocking out burpees nicely.\u00a0 The Q tried to satisfy Root Canal&#8217;s desires but going to at least 12 on most exercises during Warmorama and Mary.\u00a0 He was appreciative.<\/li>\n<li>Green Acres seemed to enjoy the awful bearcrawl-merkin thing.\u00a0 He was the only one.<\/li>\n<li>The Pax did not seem to enjoy the one-legged dolleys.\u00a0 Try them; it is deceptively difficult to keep one leg straight and still while the other moves out and in.<\/li>\n<\/ul>\n<p>An honor to lead this morning, as always.<\/p>\n<p>Peace,<\/p>\n<p>Burlap<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC took seriously the &#8220;no running&#8221; rule of TRQ and never strayed from the parking lot.\u00a0 As the reader can see below, we had stations around the lot but walked in between.\u00a0 Yet, there was still strength work, endurance, sweat, and groaning at today&#8217;s TRQ.\u00a0 (insert joke here).\u00a0 Here is what we did: SSH IC [&hellip;]<\/p>\n","protected":false},"author":204,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85],"tags":[],"class_list":["post-23572","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Burlap","date":"16 May 2024","pax":"Ludikrous (WB), D-Day, Goofy, Ziggy Stardust, Boomerang, Root Canal, Green Acres (WD), and Burlap (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23572","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23572"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23572\/revisions"}],"predecessor-version":[{"id":23573,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23572\/revisions\/23573"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23572"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23572"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}