{"id":24795,"date":"2025-03-13T09:20:35","date_gmt":"2025-03-13T13:20:35","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24795"},"modified":"2025-03-13T09:20:35","modified_gmt":"2025-03-13T13:20:35","slug":"a-goofy-sponsored-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/03\/a-goofy-sponsored-trq\/","title":{"rendered":"A Goofy Sponsored TRQ"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">10 Pax posted for a @Goofy sponsored version of The Kirk at TRQ. \u00a0It went something like this.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Warm-o-Rama <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Warm up exercises were the usual, except we moseyed for acceptable distances between them to advance our way towards the rocks. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The Thang <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Pick out rocks of the medium variety, and do the following stuff 7 times, or until time is up:<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">7 Burpees <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">14 Bent Row<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">21 Merkins<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">28 Curls<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">35 LBC<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">42 Squats<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">John Cusack around the Circle<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Mary<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Ab exercises were led in a rotating fashion with moseys in between as we made our way back to the start <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">BOM <\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">@StarFish took us out giving praise for the men in the circle and how we provide accountability and friendship for each other. \u00a0Called us to be His salt and light.\u00a0<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Announcements<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Volunteers needed for Samaritan this coming Monday (see @Drip)and for Green Nest this Saturday (see @Spicoli)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@Tammy has his VQ at UA in the AM.<span class=\"Apple-converted-space\">\u00a0 <\/span>Theme is Friday Morning Lights<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Prayers\/Praise<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">@StarFish who is getting cortisone shots<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Those who are grieving<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Aging parents <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">NMM<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">If observed correctly, @StarFish and @SingingCowboy and @Argyle finished in the lead The Kirk with about 6.5 laps complete.<span class=\"Apple-converted-space\">\u00a0 <\/span>I think everyone finished at least 5<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">The reason the pre-blast said this was \u201csponsored by @Goofy\u201d is your QIC is super out of shape and leading felt like a real stretch.<span class=\"Apple-converted-space\">\u00a0 YHC <\/span>did the workout anyway. Can\u2019t do it, Don&#8217;t Q it.<span class=\"Apple-converted-space\">\u00a0\u00a0<\/span>Albeit the 21 Merkins was a bit too many to repeat each time around!<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Despite giving some MC on the pre-blast, @Burlap was not present, likely he was afraid of any financial pledge he might have to make at a \u201csponsored\u201d workout.<span class=\"Apple-converted-space\"> No worries, y<\/span>our pledge card is in the mail.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">The Kirk is always a great beatdown, but leads to a lot of counting and not much MC.<span class=\"Apple-converted-space\">\u00a0 <\/span>Despite that, a good time seemed to be had by all. \u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Note to self.<span class=\"Apple-converted-space\">\u00a0 <\/span>When ChatGPT suggests a song for the playlist you don\u2019t know, always listen to the entire song before blindly adding it. \u00a0Or maybe don\u2019t use ChatGPT at all. \u00a0<\/span><\/li>\n<li>YHC is always better for having posted to an F3 workout. \u00a0Maybe a little sore. \u00a0But always better. \u00a0Thanks for the opportunity @GreenAcres<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>10 Pax posted for a @Goofy sponsored version of The Kirk at TRQ. \u00a0It went something like this. Warm-o-Rama Warm up exercises were the usual, except we moseyed for acceptable distances between them to advance our way towards the rocks. The Thang Pick out rocks of the medium variety, and do the following stuff 7 [&hellip;]<\/p>\n","protected":false},"author":187,"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-24795","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Goofy","date":"3\/13\/2025","pax":"Drip, Bam, Starfish, Green Acres (WD), Tammy (WB), Tarzan, Singing Cowboy, Wobegon, Argyle, Goofy (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24795","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24795"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24795\/revisions"}],"predecessor-version":[{"id":24796,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24795\/revisions\/24796"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24795"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24795"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24795"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}