{"id":25622,"date":"2025-08-21T19:17:57","date_gmt":"2025-08-21T23:17:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25622"},"modified":"2025-08-21T19:17:57","modified_gmt":"2025-08-21T23:17:57","slug":"trq-respect-the-rock","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/08\/trq-respect-the-rock\/","title":{"rendered":"TRQ \u2013 \u201cRespect the Rock\u201d"},"content":{"rendered":"<p>The sky was stunning with the crescent moon, Jupiter and Venus shining down. It was a bit muggy, and the Respects were out in force.<\/p>\n<p>After formalities and warmorama, we BOMB&#8217;ed our way to the rock pile.<\/p>\n<p><strong>BOMBS:<\/strong><\/p>\n<ul>\n<li><strong>5<\/strong>\u00a0Burpees<\/li>\n<li><strong>10<\/strong>\u00a0Overhead Claps<\/li>\n<li><strong>15<\/strong>\u00a0Merkins<\/li>\n<li><strong>20<\/strong>\u00a0Big Boy Sit-ups<\/li>\n<li><strong>25<\/strong>\u00a0Squats<\/li>\n<\/ul>\n<p><strong>Movement:<\/strong><\/p>\n<ul>\n<li><strong>Lunge walk<\/strong>\u00a0between islands for the first round.<\/li>\n<li><strong>Bear crawl<\/strong> between exercises to the gate for the second round.<\/li>\n<\/ul>\n<p><strong>Rock Work\u00a0<\/strong><\/p>\n<p>All exercises <strong>20 reps IC<\/strong>: Curls, Overhead Press, Skull Crushers, Bent Rows, Bench Press, American Hammers (with rock, of course)<\/p>\n<p><strong>Lido Deck \u2013 7 Layers of Dips<\/strong><\/p>\n<p>Derkins x7, Dips x15, Urkins x7, Dips x15, Merkins x7, Dips x15, Left Leg Step-ups x7, Dips x15, Right Leg Step-ups x7, Dips x15, LBCs x7, Dips x15, Squatty Potty x7, Dips x15. Yes, that&#8217;s a lot of dips &#8211; we survived.<\/p>\n<p><strong>Wall Work<\/strong><\/p>\n<ul>\n<li><strong>People\u2019s Chair<\/strong>\u00a0while each PAX took turns doing\u00a0<strong>10 Jack Reachers<\/strong><\/li>\n<li><strong>Balls to the Wall<\/strong><\/li>\n<\/ul>\n<p><strong>Back to start for a quick 1-minute Mary:<\/strong><\/p>\n<ul>\n<li><strong>3 Huck Merkins<\/strong>\u00a0led by the legend himself,\u00a0<strong>Green Acres<\/strong><\/li>\n<\/ul>\n<p>It was an honor to Q this group of HIM&#8217;s.\u00a0 You all make me stronger &#8211; thank you!<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The sky was stunning with the crescent moon, Jupiter and Venus shining down. It was a bit muggy, and the Respects were out in force. After formalities and warmorama, we BOMB&#8217;ed our way to the rock pile. BOMBS: 5\u00a0Burpees 10\u00a0Overhead Claps 15\u00a0Merkins 20\u00a0Big Boy Sit-ups 25\u00a0Squats Movement: Lunge walk\u00a0between islands for the first round. Bear [&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":[112,114,85],"tags":[],"class_list":["post-25622","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Superfly (respect, respect)","date":"21Aug2025","pax":"Green Acres (respect, respect, respect), Boomerang (respect, respect), Roundup (respect, respect), Argyle (respect, respect), Ziggy Stardust (respect, respect), D-Day (respect), Tarzan (respect), Palin (aye)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25622","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=25622"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25622\/revisions"}],"predecessor-version":[{"id":25624,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25622\/revisions\/25624"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25622"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}