{"id":24031,"date":"2024-09-05T09:17:42","date_gmt":"2024-09-05T13:17:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24031"},"modified":"2024-09-05T10:55:37","modified_gmt":"2024-09-05T14:55:37","slug":"return-to-sender-or-ipc-comes-to-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/09\/return-to-sender-or-ipc-comes-to-trq\/","title":{"rendered":"Return to Sender, or IPC Comes to TRQ."},"content":{"rendered":"<p>A third consecutive morning of near-perfect weather was greeted by 10 of the finest pax + the Q in Dashland.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Abes, Whirlies, Up\/Down Dawgs, Cherry Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p><span style=\"text-decoration: line-through\">Mosey<\/span> walk to the rock pile.\u00a0 Pick a rock with guidance that \u201ctoday is not the day to go for a PR in your rock selection\u201d.\u00a0 Circle up around the grassy knoll and listen for the instructions.<\/p>\n<p>Part 1:\u00a0 Every minute on the minute (EMOM), perform burpees x 3.\u00a0 For remainder of the minute, perform thrusters (squat with overhead press).\u00a0 Repeato until thrusters x 100 are accumulated.\u00a0 Bear crawl around the grassy knoll.<\/p>\n<p>Part 2:\u00a0 EMOM perform thrusters x 3.\u00a0 For remainder of the minute, perform burpees.\u00a0 Repeato until burpees x 100 are accumulated.\u00a0 Bear crawl around the grassy knoll.<\/p>\n<p><span style=\"text-decoration: line-through\">Repeato.<\/span><\/p>\n<p>0610: Return rocks and <span style=\"text-decoration: line-through\">mosey<\/span> walk back to launch.\u00a0 Pause at brick flower bed and perform dips until time is called.<\/p>\n<p>The End.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>2<sup>nd<\/sup> F Happy Hour today at 5:30 pm at Finnegan\u2019s Wake.<\/li>\n<li>Climb to Remember 9\/11 at Allegacy Stadium. Register here:\u00a0 https:\/\/runsignup.com\/race\/nc\/winstonsalem\/nofearbattalionclimbtoremember2024?<\/li>\n<li>Samaritan Ministries service opportunity on 9\/16\/24. 5:00 \u2013 7:30 pm.\u00a0 Need 4 volunteers to join Frostbite and Wooly Booger.<\/li>\n<li>Green Nest in two weeks. See Starfish.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Blue Steel\u2019s health and job interview.<\/li>\n<li>Aging parents.<\/li>\n<li>Families of students and teachers in Georgia.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Bam and Wobegon allowed YHC to join them for the run club. Prior to launch, Bam asked, \u201cI guess you\u2019re missing IPC?\u201d\n<ul>\n<li>Upon completing instructions the first time, Bam announced, \u201cSo you\u2019re bringing IPC to us since we won\u2019t go to IPC.\u201d This was closely followed by Argyle\u2019s, \u201cI can\u2019t hear what you\u2019re saying.\u201d\u00a0 YHC obliged by running (yes, running) around the circle with the weinke to stand beside Argyle and (loudly) repeat the instructions.\u00a0 Then we were off.<\/li>\n<\/ul>\n<\/li>\n<li>Barely a word was uttered (or at least heard by YHC) after we began. This was miserable.<\/li>\n<li>Post-workout, the following were heard:\n<ul>\n<li>Starfish: \u201cIt\u2019s a bad sign when soreness sets in during the workout.\u201d<\/li>\n<li>Ludikrous had done a chest\/shoulders-heavy lift workout yesterday, so the war baby was good and cooked by the end. He said it was \u201cgood\u201d or \u201cfun\u201d or something like that.<\/li>\n<\/ul>\n<\/li>\n<li>Green Acres was not pleased with the call for dips x AMRAP instead of a tummy exercise upon return to launch.<\/li>\n<li>YHC always seeks to be asked by someone to run at TRQ. No takers today.\u00a0 Boomerang even announced, \u201cAs long as I can modify (as wanted), I\u2019ll never ask to run.\u201d\u00a0 Truly, this would have been easier with the run than the crawl.<\/li>\n<li>The Pony Express, in the middle of upward dogs, dropped some knowledge: Jack Nicklaus won ~$5m in purse money during his entire career.\u00a0 Scottie Scheffler\u2019s caddie made that same amount this year.\u00a0 Bretton Woods, baby.<\/li>\n<\/ul>\n<p>It was an honor, as always to lead, Green Acres.\u00a0 Me thinks you snatched the keys back at the brick bed.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A third consecutive morning of near-perfect weather was greeted by 10 of the finest pax + the Q in Dashland. Warmarama: SSHs, Abes, Whirlies, Up\/Down Dawgs, Cherry Pies The Thang: Mosey walk to the rock pile.\u00a0 Pick a rock with guidance that \u201ctoday is not the day to go for a PR in your rock [&hellip;]<\/p>\n","protected":false},"author":472,"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-24031","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"","date":"9\/5\/24","pax":"Ludikrous, Boomerang, Green Acres (RIRO), Pony Express, Argyle, Tonka, Ziggy Stardust, Wobegon (EC), Bam (EC), Starfish, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24031","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24031"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24031\/revisions"}],"predecessor-version":[{"id":24033,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24031\/revisions\/24033"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24031"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24031"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24031"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}