{"id":25252,"date":"2025-06-05T13:58:20","date_gmt":"2025-06-05T17:58:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25252"},"modified":"2025-06-05T13:58:20","modified_gmt":"2025-06-05T17:58:20","slug":"pre-work-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/06\/pre-work-workout\/","title":{"rendered":"Pre-Work Workout"},"content":{"rendered":"<p>9 #PAX chose to follow the War Baby this AM for a little pre-work workout at #TRQ. Always love visiting this #AO &#8212; what&#8217;s better than hanging out with dudes that could all be your dad?<\/p>\n<p>YHC kept it simple &#8212; wanting to get the heart rate and reps up and keep us moving (as much as one can at #TRQ).<\/p>\n<p>Here is how it went down:<\/p>\n<p><strong>Tunes on! <\/strong><\/p>\n<p>Moving Warmarama as we make our way to the rocks stopping every so often for exercises<\/p>\n<p>Imperial Storm Troopers<\/p>\n<p>Copperhead Squats<\/p>\n<p>Hillbillies<\/p>\n<p>Michael Phelps<\/p>\n<p>OH Clap<\/p>\n<p>Seal Clap<\/p>\n<p>Copperhead Merkins<\/p>\n<p>Burpees<\/p>\n<p>Grab a rock &#8211; we don&#8217;t discriminate on size!<\/p>\n<p><span style=\"text-decoration: underline\"><strong>The Thang:<\/strong><\/span><\/p>\n<ul>\n<li>7 Diamond Merkins<\/li>\n<li>14 Monkey Humpers<\/li>\n<li>21 Curls<\/li>\n<li>28 Squats<\/li>\n<li>35 Chest Press<\/li>\n<li>42 Dying Cockroach (SC)<\/li>\n<\/ul>\n<p>Cusack Around the Circle. Rinse and Repeat.<\/p>\n<p>#PAX got through 5-6 rounds while @Rustbucket may have gotten through 10!<\/p>\n<p><span style=\"text-decoration: underline\"><strong>NMM:<\/strong><\/span><\/p>\n<p>Relatively quiet crowd this morning but @Superfly and @GreenAcres enjoyed the music calling out (correctly) bands<\/p>\n<p>@Rustbucket moseyed all throughout. The NC Summer Heat did not slow him down<\/p>\n<p>@Ziggy has a new clown and it is sweet! @Tonka seemed to enjoy the new spacious whip<\/p>\n<p>@RoundUp is getting after it. 2nd or 3rd time posting with him and he flew through the beatdown. By his gear, it appears he is a Wake fan&#8230; I feel you and I am sorry.<\/p>\n<p>@D-Day was steady as can be and made light work &#8212; don&#8217;t think I saw him drop his rock the whole time.<\/p>\n<p><span style=\"text-decoration: underline\"><strong>Announcements:<\/strong><\/span><\/p>\n<p>@Tammy&#8217;s birthday is today! Celebrating with steaks on the grill<\/p>\n<p>Samaritan Ministries on Monday, June 16th. See @Drip or @Greenspan for more deets<\/p>\n<p>Western Carolina Clean up is set for Saturday, June 21st. See @Superfly<\/p>\n<p><span style=\"text-decoration: underline\"><strong>Prayers:<\/strong><\/span><\/p>\n<p>@Boomerang and his family as they mourn the loss of his Mom this week<\/p>\n<p>@Tammy and his hunt for a new general manager at work<\/p>\n<p>@YHC and his M as they wait to hear back about her grad school applications<\/p>\n<p>This pre-work workout group is special. Ages 27-69 represented this AM. Let that sink in. Keep doing the good, gents. Appreciate you all!<\/p>\n<p>All the love,<\/p>\n<p>Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":"<p>9 #PAX chose to follow the War Baby this AM for a little pre-work workout at #TRQ. Always love visiting this #AO &#8212; what&#8217;s better than hanging out with dudes that could all be your dad? YHC kept it simple &#8212; wanting to get the heart rate and reps up and keep us moving (as [&hellip;]<\/p>\n","protected":false},"author":538,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,85],"tags":[],"class_list":["post-25252","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Frostbite","date":"06\/05\/2025","pax":"@D-Day, @Green Acres (WD), @Tonka, @Ziggy Stardust, @Superfly, @Round-Up, @Tammy, @Rustbucket, @Frostbite (QiC, YHC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25252","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\/538"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25252"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25252\/revisions"}],"predecessor-version":[{"id":25253,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25252\/revisions\/25253"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25252"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25252"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}