{"id":25316,"date":"2025-06-19T20:48:45","date_gmt":"2025-06-20T00:48:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25316"},"modified":"2025-06-19T20:48:45","modified_gmt":"2025-06-20T00:48:45","slug":"4-corners-of-11s-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/06\/4-corners-of-11s-at-trq\/","title":{"rendered":"4 corners of 11&#8217;s at TRQ"},"content":{"rendered":"<p><strong>Warm-O-Rama:<\/strong><br \/>\nWe kicked things off with a standard warm-up to get the blood flowing and the mumblechatter rolling.<\/p>\n<p><strong>The Thang:<\/strong><br \/>\nWe dove into a 4 Corners of 11s beatdown. Each corner featured a pair of exercises done in classic 11s fashion (10\/1, 9\/2\u20261\/10). After each corner was completed, PAX returned to the center for 5 burpees before heading to the next corner.<\/p>\n<ul>\n<li><strong>Corner 1:<\/strong>\u00a0Mike Tysons &amp; LBCs<\/li>\n<li><strong>Corner 2:<\/strong>\u00a0Lt. Dans &amp; Gas Pumps<\/li>\n<li><strong>Corner 3:<\/strong>\u00a0Merkins &amp; Freddie Mercurys<\/li>\n<li><strong>Corner 4:<\/strong>\u00a0Shoulder Taps &amp; WWII Sit-ups<\/li>\n<li><strong>Center:<\/strong>\u00a05 Burpees after each corner<\/li>\n<\/ul>\n<p>Instructions may have been a bit fuzzy (shoutout to Rust Bucket and Argyle for thinking they were done early), but the work got done. This one took longer than expected\u2014turns out 4 rounds of 11s with burpee breaks adds up.<\/p>\n<p><strong>Bonus Round \u2013 Lido Deck:<\/strong><br \/>\nWe wrapped things up with\u00a0<strong>7 Layers of Dips<\/strong>. Each layer included 15 reps of a movement followed by 7 dips:<\/p>\n<ol>\n<li>Derkins x15 \u2013 Dips<\/li>\n<li>Left Leg Step-Ups x15 \u2013 Dips<\/li>\n<li>Erkins x15 \u2013 Dips<\/li>\n<li>Right Leg Step-Ups x15 \u2013 Dips<\/li>\n<li>Left Leg Lunges x15 \u2013 Dips<\/li>\n<li>Right Leg Lunges x15 \u2013 Dips<\/li>\n<li>Squatty Potties x15 \u2013 Dips<\/li>\n<\/ol>\n<p><strong>Soundtrack:<\/strong><br \/>\nThe grind was powered by the Q\u2019s favorite new band,\u00a0<strong>The Red Clay Strays<\/strong>\u2014southern soul and rock vibes to keep the energy high and the legs moving.<\/p>\n<p><strong>Announcements:<\/strong><\/p>\n<ul>\n<li><strong>WNC Workday<\/strong> this Saturday \u2013 lend a hand and make a difference &#8211; see Superfly.<\/li>\n<li><strong>Green Nest<\/strong>\u00a0also happening Saturday \u2013 another great opportunity to serve.<\/li>\n<\/ul>\n<p>No rocks today, but plenty of grit. Thanks to the PAX for pushing through a deceptively tough workout. Appreciate the effort and the grace with the Q\u2019s limited instructions.<\/p>\n<p>SYITG,<br \/>\n<strong>Superfly<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama: We kicked things off with a standard warm-up to get the blood flowing and the mumblechatter rolling. The Thang: We dove into a 4 Corners of 11s beatdown. Each corner featured a pair of exercises done in classic 11s fashion (10\/1, 9\/2\u20261\/10). After each corner was completed, PAX returned to the center for 5 [&hellip;]<\/p>\n","protected":false},"author":636,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,85],"tags":[],"class_list":["post-25316","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-rock-quarry"],"acf":{"q":"Superfly","date":"19Jun2025","pax":"Green Acres, Rust Bucket, Boomerang, Ziggy Stardust, Argyle (slightly late arrival), Roundup, D-Day, Tarzan, Lamb Chop (quite early departure)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25316","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\/636"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25316"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25316\/revisions"}],"predecessor-version":[{"id":25317,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25316\/revisions\/25317"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25316"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}