{"id":25509,"date":"2025-07-28T11:58:55","date_gmt":"2025-07-28T15:58:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25509"},"modified":"2025-07-28T11:58:55","modified_gmt":"2025-07-28T15:58:55","slug":"the-q-is-who","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/07\/the-q-is-who\/","title":{"rendered":"The Q is Who?"},"content":{"rendered":"

You know how sometimes you look around and wonder who is the Q and then you realize crap,\u00a0 it\u2019s you?\u00a0 Well \u2026 that\u2019s not exactly what happened this morning, but it was close.\u00a0 The Q, whose name most of us didn\u2019t recognize, was MIA.\u00a0 In hopes that he would show up, YHC started the time wasters (and even did more than usual).\u00a0 He did not show up.\u00a0 We then slowly moseyed to the blocks thinking maybe he would show up.\u00a0 He did not.\u00a0 So we moved to the track and started with one exercise with the hopes that the Q would show up and take over.\u00a0 He did not.\u00a0 At this point, in order for Rachael Ray to get a decent beatdown and not spend his entire time waiting around for old men, YHC realized that we needed some type of coherent strategy so a very well thought out plan was formulated (read: \u201cHey Footlong, think of the next exercise while I go running.\u201d)<\/span><\/p>\n

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TIME WASTERS.\u00a0 <\/b>Trust me, you\u2019re not reading the backblast to find out how we warmed up.<\/span><\/p>\n

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BEATDOWN.<\/b><\/p>\n

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Boat Race \/ Reverse Peleton \/ Non-PC Native American Run term to the track<\/span><\/p>\n

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Typical ladder.\u00a0 Do one exercise, run a lap.\u00a0 Do two exercises, run a lap.\u00a0 Rinse and repeat through six exercises.<\/span><\/p>\n

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Blockees x 5<\/span><\/p>\n

Coupon Thrusters x 10<\/span><\/p>\n

Curls x 15<\/span><\/p>\n

WWIIIs x 20<\/span><\/p>\n

Squatty Potties with a Jump Squat x 25<\/span><\/p>\n

Block Swings x 30<\/span><\/p>\n

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Rifle Carry back.<\/span><\/p>\n

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Boat hold<\/span><\/p>\n

Leg Raises x 20<\/span><\/p>\n

Gas Pumps X 10<\/span><\/p>\n

Heels to Heaven x 20<\/span><\/p>\n

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DONE.<\/b><\/p>\n

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NMM:<\/b><\/p>\n