{"id":25732,"date":"2025-09-18T12:51:47","date_gmt":"2025-09-18T16:51:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25732"},"modified":"2025-09-18T12:56:33","modified_gmt":"2025-09-18T16:56:33","slug":"mysterious-and-important-workout-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/09\/mysterious-and-important-workout-at-trq\/","title":{"rendered":"Mysterious and Important Workout at TRQ"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">8 pax posted for TRQ.<span class=\"Apple-converted-space\">\u00a0 <\/span>The theme was based on Severance, one of YHC\u2019s favorite shows.<span class=\"Apple-converted-space\">\u00a0 <\/span>The below contains a minor spoiler below if you have not seen it. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">It went something like this.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Warm-a-Rama: the t<\/span><span class=\"s1\">ypical @Goofy and warm-a-rama fare<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The Thang:<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Travel to the back of the school for the following stations: <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Stations (rotating, I think we went 4x through)<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"> 1. Macrodata Refinement \u2013 there are two sets of index cards. One with exercises, then others with reps. Pax rotated who chose. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"> 2. Dread \u2013 Rock work: presses, curls, bent rows (24 reps each. \u00a0The number 24 is the number of units that Mark had to complete by end of season)<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"> 3. Malice \u2013 Deconstructed burpees (\u224810 rounds of squats, leg thrusts, merkins x3. \u00a0Severance has won 10 Emmy\u2019s)<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"> 4. Frolic \u2013 Cusack\/Skip\/run with or without rocks\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"> 5. Woe \u2013 1-minute holds: planks, wall sits, 30 seconds Balls to the Wall. \u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Mary<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">We did Mary on the way back.<span class=\"Apple-converted-space\">\u00a0 <\/span>Then one final run as if we were Mark and Helly running together to close out Season 2. While we ran, Windmils of Your Mind by Mel Torme played. \u00a0Those who know know. \u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">BOM:<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">YHC took us out. Prayers for aging parents and family.<span class=\"Apple-converted-space\">\u00a0 Prayers for Ukraine. \u00a0<\/span>I prayed that He would help us be the men we are called to be. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Announcements:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Saturday there will be Green Nest run<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Mt Tabor HS is having a blood drive on September 30.<span class=\"Apple-converted-space\"> \u00a0<\/span><\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">There is an upcoming workday for Western NC on October 11 to continue to help with Hurricane Helene recovery.<span class=\"Apple-converted-space\">\u00a0 <\/span>See Superfly for details. <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">NMM:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">@DDay was the only other pax who had seen Severance.<span class=\"Apple-converted-space\">\u00a0 <\/span>Thus it was truly a mysterious workout.<span class=\"Apple-converted-space\">\u00a0 <\/span>As you can tell from the workout, it is truly odd show but also great.<span class=\"Apple-converted-space\">\u00a0 <\/span>Highly recommend. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">@Toot missed his normal beatdown to join YHC. T-claps for the friendship. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">I was not aware until this morning that D-day has a the Guinness Book of worlds record for the fastest completion of a blood donation.<span class=\"Apple-converted-space\">\u00a0 <\/span>You are challenged to beat it.<span class=\"Apple-converted-space\">\u00a0 <\/span>4 minutes and 14 seconds. \u00a0He will buy you a beer if you do. \u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Everyone was on their best behavior.<span class=\"Apple-converted-space\">\u00a0 <\/span>From the groans of B2W I think that was hated. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">YHC should know better than to call on @GreenAcres for Mary.<span class=\"Apple-converted-space\">\u00a0 <\/span>We were subjected to Huckleberry Merkins.<span class=\"Apple-converted-space\"> \u00a0<\/span><\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">I calculated average age to be 60.5.<span class=\"Apple-converted-space\">\u00a0 <\/span>For @Burlap I also calculated the median age to be 61.5.<span class=\"Apple-converted-space\">\u00a0 <\/span>Super Respect workout! \u00a0<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\"><u>Playlist<\/u> (all from the show according to Spotify) <\/span><\/p>\n<p class=\"p4\"><span class=\"s1\">1. Main Title \u2013 Theodore Shapiro<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\"> 2. Eminence Front \u2013 The Who<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\"> 3. Reach Out I\u2019ll Be There \u2013 Four Tops<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\"> 4. Burnin\u2019 Coal \u2013 Les McCann<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\"> 5. God Walked Down \u2013 The Allergies<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\"> 6. Young Man\u2019s Blues \u2013 Mose Allison<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\"> 7. Love Spreads \u2013 The Stone Roses<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\"> 8. Who Knows \u2013 Marion Black<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\"> 9. Fire Woman \u2013 The Cult<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\"> 10. Sirius \u2013 The Alan Parsons Project<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\"> 11. Work Song \u2013 Bobby Darin<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\"> 12. Different Today \u2013 Yeah Yeah Yeahs<\/span><\/p>\n<p class=\"p4\"><span class=\"s1\"> 13. The Windmills of Your Mind \u2013 Mel Torm\u00e9<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>8 pax posted for TRQ.\u00a0 The theme was based on Severance, one of YHC\u2019s favorite shows.\u00a0 The below contains a minor spoiler below if you have not seen it. It went something like this. Warm-a-Rama: the typical @Goofy and warm-a-rama fare The Thang: Travel to the back of the school for the following stations: Stations [&hellip;]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85,1],"tags":[],"class_list":["post-25732","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","category-uncategorized"],"acf":{"q":"Goofy ","date":"09\/18\/2025","pax":"Dr. Toot, Superfly, D-day, Green Acres (WD), Argyle, Roundup, Goofy (Q), Tarzan (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25732","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25732"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25732\/revisions"}],"predecessor-version":[{"id":25734,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25732\/revisions\/25734"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}