{"id":25814,"date":"2025-10-09T09:21:00","date_gmt":"2025-10-09T13:21:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25814"},"modified":"2025-10-09T09:21:00","modified_gmt":"2025-10-09T13:21:00","slug":"10-9-8-you-get-it","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/10\/10-9-8-you-get-it\/","title":{"rendered":"10&#8230;9&#8230;8&#8230;you get it."},"content":{"rendered":"<p><span style=\"font-weight: 400\">The date was 10-9. Sure, YHC could have gone the easy route, celebrating opening night for his beloved Carolina Hurricanes and the inevitable casting out of the hated Devils from New Jersey tonight (Club level seats with Bloodsport and my brother-in-law thanks to his UNC Health connections, bbq tailgating before\u2026but enough about my evening plans!), but 10-9 held thematic promise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">But first\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400\">A good standard Warm-O-Rama.<\/span><\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">The Thang<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400\">Leg Work!<\/span><\/p>\n<p><span style=\"font-weight: 400\">Lt. Dans (that\u2019s a lunge on each leg followed by a squat) down the front parking lot to the end of the school.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">We then walk back around, and the pax find a rock they have an emotional connection to. Or just one that looks good, whatever. High reps were warned.\u00a0<\/span><\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">R.O.C.K.S. and The 10-9\u2026.8,7, 6\u2026.Routine<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400\">The exercises:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400\"><strong> R<\/strong>ows<\/span><\/li>\n<li><span style=\"font-weight: 400\"><strong> O<\/strong>verhead press<\/span><\/li>\n<li><span style=\"font-weight: 400\"><strong> C<\/strong>urls<\/span><\/li>\n<li><span style=\"font-weight: 400\"><strong> K<\/strong>ettlebell swings<\/span><\/li>\n<li><span style=\"font-weight: 400\"><strong> S<\/strong>kull Crushers<\/span><\/li>\n<\/ol>\n<ul>\n<li><span style=\"font-weight: 400\">Do 10 ROCKS. Shake it out.<\/span><\/li>\n<li><span style=\"font-weight: 400\">9 ROCKS. Shake it out.<\/span><\/li>\n<li><span style=\"font-weight: 400\">8 ROCKS. Shake it out\u2026.<\/span><\/li>\n<li><span style=\"font-weight: 400\">If you don\u2019t see the pattern, I can\u2019t help you.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Cardio Work<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400\">Rocks up, back to the front lot.\u00a0 Let\u2019s get the heart going a little bit.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Apollo Creed down and back.<\/span><\/li>\n<li><span style=\"font-weight: 400\">Skip, jump\u00a0 down and back<\/span><\/li>\n<li>Walk to each light post, Fast Feet IC (30 then 20 then 10 at the three stops)<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Extended Mary\u00a0<\/span><\/span><\/p>\n<p>By committee, good choices!<\/p>\n<p>And done, right on time.<\/p>\n<p>COT:<\/p>\n<ul>\n<li>Lambchop and his M welcoming a new son, name unknown by one pax said we should just go with Jaccob and let them know.<\/li>\n<li>Fall break for students, enjoy time with your kids while the teachers do their thing.<\/li>\n<li>WSNC Work Day Saturday, see Superfly<\/li>\n<li>Argyle&#8217;s daughter-in-law&#8217;s grandmother passed away\u2014prayers for the family.<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>Playlist <a href=\"https:\/\/music.apple.com\/us\/playlist\/rocks\/pl.u-b3b8NMNtPbKrP\">here<\/a>. The theme was rocks. Palin liked it all, and had heard at least one of the songs before in a commercial.<\/li>\n<li>Everything started quietly but picked up as we went.<\/li>\n<li>Lt. Dan&#8217;s down the front was met with skepticism but quiet resolve once it was in place. T-claps to the pax who picked up the 6.<\/li>\n<li>The pax almost preternaturally detected the routine of descending numbers of reps. The offer to shake it out between sets was only taken by a few (*Q raises hand*)<\/li>\n<\/ul>\n<p>It was a pleasure to be with you all on this cool morning.\u00a0 Green Acres, the keys are located by the third light post.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The date was 10-9. Sure, YHC could have gone the easy route, celebrating opening night for his beloved Carolina Hurricanes and the inevitable casting out of the hated Devils from New Jersey tonight (Club level seats with Bloodsport and my brother-in-law thanks to his UNC Health connections, bbq tailgating before\u2026but enough about my evening plans!), [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-25814","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Wobegon","date":"10-9-2025","pax":"Argyle, Superfly (WD), Tarzan, Greenspan (EC), D-Day, Palin (WB), Roundup, wobegon (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25814","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25814"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25814\/revisions"}],"predecessor-version":[{"id":25816,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25814\/revisions\/25816"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25814"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25814"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25814"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}