{"id":23622,"date":"2024-05-30T16:05:22","date_gmt":"2024-05-30T20:05:22","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23622"},"modified":"2024-05-30T16:05:22","modified_gmt":"2024-05-30T20:05:22","slug":"overreaching-at-the-rock-quarry","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/05\/overreaching-at-the-rock-quarry\/","title":{"rendered":"Overreaching at The Rock Quarry"},"content":{"rendered":"<p>Maybe YHC should start paying better attention to his watch.\u00a0 On today&#8217;s &#8220;Morning Report&#8221; which YHC when he woke up at 405am with Qdrenaline hoping not to have missed his Q,\u00a0 (you&#8217;d think after 10+ years of doing this, YHC would be able to get a good solid night&#8217;s sleep before a Q, but no&#8230;&#8230;..) the Garmin suggested that today should be a &#8220;Rest Day&#8221;.\u00a0 You see after a vacation getaway to northern Michigan for a week where other than one brief hike, YHC did next to nothing workout-wise, YHC did go on several long beach bike rides the past several days.\u00a0 So Dr. Garmin, was looking out for my &#8220;training readiness&#8221; and thought today would be a good day to do nothing.\u00a0 But duty calls and YHC had hatched a horrible plan on the drive home from OKI last night.\u00a0 Nine others were curious and\/or supportive enough to join in the fun and it went something like this:<\/p>\n<p><strong>Every Minute On the Minute<\/strong>:<strong>\u00a0 1 Burpee for the entire 45 minutes. #CrowdPleaser<\/strong><\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>IW x15 IC<\/li>\n<li>Copperhead Squats x10 IC<\/li>\n<li>Copperhead Merkins x10 IC, hold it<\/li>\n<li>Peter Parker x10 IC<\/li>\n<li>Arm Swirly Things, Forward x12 IC<\/li>\n<li>Arm Swirly Things, Reverse x8 IC<\/li>\n<\/ul>\n<p>Mosey to planter next to flagpole<\/p>\n<p><strong>The Thang, Part 1:\u00a0 Mr. McConaughey<\/strong><\/p>\n<p>In Matthew McConnaughey&#8217;s book <em>Greenlights,<\/em> he writes that his dad told him that &#8220;biceps are just for show and the triceps are how the work gets done&#8221;.\u00a0 In Mr. McConaughey&#8217;s honor, @Aaaayyy from F3 Austin devised a workout routine called Mr. McConaughey:<\/p>\n<ul>\n<li>10 Dips<\/li>\n<li>1 Diamond Merkin<\/li>\n<li>9 Dips<\/li>\n<li>2 Diamond Merkins<\/li>\n<li>8 Dips<\/li>\n<li>3 Diamond Merkins<\/li>\n<li>7 Dips<\/li>\n<li>4 Diamond Merkins<\/li>\n<li>6 Dips<\/li>\n<li>5 Diamond Merkins<\/li>\n<li>5 Dips<\/li>\n<li>6 Diamond Merkins<\/li>\n<li>4 Dips<\/li>\n<li>7 Diamond Merkins<\/li>\n<li>3 Dips<\/li>\n<li>8 Diamond Merkins<\/li>\n<li>2 Dips<\/li>\n<li>9 Diamond Merkins<\/li>\n<li>1 Dip<\/li>\n<li>10 Diamond Merkin<\/li>\n<\/ul>\n<p>Mosey to parking lot.<\/p>\n<p><strong>The Thang, Part 2:\u00a0 Ark Loader<\/strong><\/p>\n<ul>\n<li>Bear crawl to first island<\/li>\n<li>Duck walk to second island<\/li>\n<li>Bunny hop to third island<\/li>\n<li>Toy soldier walk to fourth island<\/li>\n<\/ul>\n<p>Mosey to rockpile<\/p>\n<p><strong>The Thang, Part 3:\u00a0 R.O.C.K. in the USA<\/strong><\/p>\n<p>Choose a rock wisely.<\/p>\n<ul>\n<li>5 <strong>R<\/strong>ows OYO<\/li>\n<li>5 <strong>O<\/strong>verhead Presses OYO<\/li>\n<li>5 <strong>C<\/strong>urls OYO<\/li>\n<li>5 <strong>K<\/strong>B Swings OYO<\/li>\n<li>10<strong> R<\/strong>ows OYO<\/li>\n<li>10<strong> O<\/strong>verhead Presses OYO<\/li>\n<li>10 <strong>C<\/strong>urls OYO<\/li>\n<li>10 <strong>K<\/strong>B Swings OYO<\/li>\n<li>15 <strong>R<\/strong>ows OYO<\/li>\n<li>15 <strong>O<\/strong>verhead Presses OYO<\/li>\n<li>15 <strong>C<\/strong>urls OYO<\/li>\n<li>15 <strong>K<\/strong>B Swings OYO<\/li>\n<li>20 <strong>R<\/strong>ows OYO<\/li>\n<li>20 <strong>O<\/strong>verhead Presses OYO<\/li>\n<li>20 <strong>C<\/strong>urls OYO<\/li>\n<li>20 <strong>K<\/strong>B Swings OYO<\/li>\n<li>15 <strong>R<\/strong>ows OYO<\/li>\n<li>15 <strong>O<\/strong>verhead Presses OYO<\/li>\n<li>15 <strong>C<\/strong>urls OYO<\/li>\n<li>15 <strong>K<\/strong>B Swings OYO<\/li>\n<li>10<strong> R<\/strong>ows OYO<\/li>\n<li>10<strong> O<\/strong>verhead Presses OYO<\/li>\n<li>10 <strong>C<\/strong>urls OYO<\/li>\n<li>10 <strong>K<\/strong>B Swings OYO<\/li>\n<li>5 <strong>R<\/strong>ows OYO<\/li>\n<li>5 <strong>O<\/strong>verhead Presses OYO<\/li>\n<li>5 <strong>C<\/strong>urls OYO<\/li>\n<li>5 <strong>K<\/strong>B Swings OYO<\/li>\n<\/ul>\n<p>Mosey to gate<\/p>\n<p><strong>The Thang, Part 4:\u00a0 Roving Lieutenant Dan (aka &#8220;Math Is Hard&#8221;)<\/strong><\/p>\n<ul>\n<li>1 Lunge Walk (both legs)<\/li>\n<li>4 Squats<\/li>\n<li>2 Lunge Walks<\/li>\n<li>8 Squats<\/li>\n<li>3 Lunge Walks<\/li>\n<li>12 Squats<\/li>\n<li>4 Lunge Walks<\/li>\n<li>16 Squats<\/li>\n<li>5 Lunge Walks<\/li>\n<li>20 Squats<\/li>\n<li>6 Lunge Walks<\/li>\n<li>24 Squats<\/li>\n<li>7 Lunge Walks<\/li>\n<li>28 Squats<\/li>\n<li>8 Lunge Walks<\/li>\n<li>32 Squats<\/li>\n<li>9 Lunge Walks<\/li>\n<li>36 Squats<\/li>\n<li>10 Lunge Walks<\/li>\n<li>40 Squats<\/li>\n<\/ul>\n<p>Mosey to flagpole<\/p>\n<p><strong>1 MOM<\/strong><\/p>\n<ul>\n<li>LBCs x15 IC<\/li>\n<\/ul>\n<p><strong>COT\/BOM:\u00a0\u00a0<\/strong>YHC took us out<\/p>\n<p><strong>FIN<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>When YHC got back in the car and looked down at his watch for the post-workout feedback, it said &#8220;Overreaching&#8221;.\u00a0 Maybe that&#8217;s another word for #Sufficient.<\/p>\n<p>@GreenAcres was disappointed in at least two things today:\u00a0 his NC rock is still missing and YHC did not include B-52s &#8220;Rock Lobster&#8221; on the playlist.<\/p>\n<p>@BAM started off with a weight vest on (#BadA$$) but stripped it off after the 2nd round of EMOM burpee.<\/p>\n<p>Right as we were wrapping up the Ark Loader and listening to Bob Seger&#8217;s Like A Rock, a big Chevy truck came rolling towards us.\u00a0 #ProductPlacement.<\/p>\n<p>Massive mathematical confusion during Lt. Dan coming from our resident math teacher @DDay.\u00a0 Maybe he was stuck doing Canadian math.\u00a0 @BAM tried hard to straighten him out.\u00a0 @Boomerang was near the scene of that crime too so it may have been him causing problems not @DDay<\/p>\n<p>@Argyle was on time so we know he actually does know how to do SSH after all.<\/p>\n<p>Here&#8217;s the playlist:<\/p>\n<ul>\n<li>Rock&#8217;n Me (Steve Miller Band)<\/li>\n<li>I Wanna Rock (Twisted Sister)<\/li>\n<li>Let There Be Rock (AC\/DC)<\/li>\n<li>Loves Me Like A Rock (Paul Simon)<\/li>\n<li>Like A Rock (Bob Seger)<\/li>\n<li>Rock Me Amadeus (Falco)<\/li>\n<li>Rock With You (Michael Jackson)<\/li>\n<li>Rock You Like A Hurricane (Scorpions)<\/li>\n<li>Rock (Widespread Panic)<\/li>\n<li>Roots, Rock, &amp; Reggae (Bob Marley &amp; The Wailers)<\/li>\n<li>Cherub Rock (The Smashing Pumpkins)<\/li>\n<li>Let It Rock (Chuck Berry)<\/li>\n<\/ul>\n<p><iframe title=\"Spotify Embed: The Rock Quarry May 30\" style=\"border-radius: 12px\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/4Ctn6kYQTscjaFpY95NNxL?si=44f5abef4a6b4145&#038;utm_source=oembed\"><\/iframe><\/p>\n<p>No running but the EMOM burpees really started to suck.<\/p>\n<p>There were likely other notable events that YHC either didn&#8217;t hear or has forgotten already.<\/p>\n<p>It&#8217;s great to be home and it was great to hang with you guys this morning.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maybe YHC should start paying better attention to his watch.\u00a0 On today&#8217;s &#8220;Morning Report&#8221; which YHC when he woke up at 405am with Qdrenaline hoping not to have missed his Q,\u00a0 (you&#8217;d think after 10+ years of doing this, YHC would be able to get a good solid night&#8217;s sleep before a Q, but no&#8230;&#8230;..) [&hellip;]<\/p>\n","protected":false},"author":72,"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-23622","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Starfish","date":"5\/30\/2024","pax":"Green Acres (WD), The Pony Express, BAM, Boomerang, Argyle, D-Day, Wobegon (WB), Ziggy Stardust, Boomhauer, Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23622","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23622"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23622\/revisions"}],"predecessor-version":[{"id":23623,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23622\/revisions\/23623"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23622"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}