A baker\u2019s dozen at TRQ. We half-Murphed and rocked our way to a good sweat on a beautiful morning! \ud83d\ude05 Bam and the Singing Cowboy got in a EC run before. YHC had my sack o\u2019 music blasting Mountain\u2019s album Nantucket Sleighride. We started with the usual Warmarama: \u00a0SSH, Imp Walkers, Y-flies, arm circles, Mike Phelps, squats. Then lunge walked and bear crawled halfway down the parking lot. On our left was a perfectly good wall for Wall Ball Crawl, so with a tip of the hat to Greenspan, we did about 25 feet of that. Always the crowd pleaser. Then to the nearest playground for half of a non-running Murph: \u00a0just the 50 pull-ups, 100 merkins, 150 squats. Then on to the rock pile (where we noticed Pony\u2019s monkey was GONE! \ud83e\udd7a) for 2 rounds of 20 IC curls, SC, bent rows, OH press, lo flutter. Back to start for Mary: \u00a0Freddie Merc, lo Dolly, heels to Heaven, Mutton crunch, and Huck merkins. Done! \ud83d\ude05<\/p>\n
Biggest announcement was Boomerang\u2019s RETIREMENT on Monday June 2nd. \ud83c\udf89. Prayers offered by Boomerang for aging parents and family members, Argyle\u2019s job search, and for us all to be a light to those around us as we go through the day. Not much chatter that I recall, but the problem may be YHC\u2019s lack of recall instead of lack of chatter. \ud83e\udd37\u200d\u2642\ufe0f. Bam had to leave early for work. We all enjoyed the camaraderie and working up a little sweat. Was a pleasure to lead this bunch of great guys!<\/p>\n","protected":false},"excerpt":{"rendered":"
A baker\u2019s dozen at TRQ. We half-Murphed and rocked our way to a good sweat on a beautiful morning! \ud83d\ude05 Bam and the Singing Cowboy got in a EC run before. YHC had my sack o\u2019 music blasting Mountain\u2019s album Nantucket Sleighride. We started with the usual Warmarama: \u00a0SSH, Imp Walkers, Y-flies, arm circles, Mike […]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[102,103],"class_list":["post-25204","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","tag-f3winstonsalem","tag-f3winstonsalem-slack-com"],"acf":{"q":"Green Acres ","date":"5-29-2025","pax":"@FrankandBeans @Argyle @D-Day @bam @Frostbite (WB), @Superfly, @dr. toot , @Tammy , @F3 Singing Cowboy , @Rudolph , @boomerang (last TRQ before RETIRING!! Whoop whoop! \ud83d\ude4c ), RoundUp, and YHC (Q, WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25204","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\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25204"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25204\/revisions"}],"predecessor-version":[{"id":25208,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25204\/revisions\/25208"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}