{"id":25853,"date":"2025-10-16T11:41:29","date_gmt":"2025-10-16T15:41:29","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25853"},"modified":"2025-10-16T11:41:29","modified_gmt":"2025-10-16T15:41:29","slug":"gravitys-undefeated-but-were-still-fighting","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/10\/gravitys-undefeated-but-were-still-fighting\/","title":{"rendered":"Gravity\u2019s undefeated \u2014 but we\u2019re still fighting"},"content":{"rendered":"<p>This was cool morning on the 16<sup>th<\/sup> of October I the year of our Lord 2025.\u00a0 I have been coming off an absurd travel schedule, and I am finally glad to have some time in the city in which I live.\u00a0 Also, I am glad to get the creative juices flowing back on the Q calendar.<\/p>\n<p>Working out some soreness from the Burns Beatdown yesterday at Bells-N-Whistles, I was glad that TRQ was a non-running workout.<\/p>\n<p>Warm-up: all IC (In Cadence)<\/p>\n<ol>\n<li>SSH x 15<\/li>\n<li>Arm Circles (forward\/back) x 10 each<\/li>\n<li>Abe Vigota \u2013 x 10<\/li>\n<li>Whirly with a Clap \u2013 x 10<\/li>\n<li>Michael Phelps x 10<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>The Thang \u2013 1 minute each (I had a little issue with the timer and my amazing math skills)<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Overhead Press<\/li>\n<li>Bent-Over Rows<\/li>\n<li>Curls<\/li>\n<li>Upright Rows<\/li>\n<li>Goblet Squats<\/li>\n<li>Forward Lunges (rock at chest)<\/li>\n<li>Deadlifts<\/li>\n<li>Calf Raises (rock overhead)<\/li>\n<li>Rock Sit-ups (press at top)<\/li>\n<li>Plank Rock Drags (alternating hands)<\/li>\n<li>Thrusters<\/li>\n<li>Rock Swings<\/li>\n<li>Rock Burpees<\/li>\n<li>Shoulder-to-Shoulder Press<\/li>\n<li>Rock Merkins<\/li>\n<li>Reverse Lunges (rock overhead)<\/li>\n<li>Left -Arm Rows<\/li>\n<li>Right \u2013 Arm Rows<\/li>\n<li>Clean &amp; Press (Alternating hands and grip)<\/li>\n<li>Overhead Hold + Squats<\/li>\n<li>Rock Pass Rotations<\/li>\n<li>High-Five Merkins (with partner)<\/li>\n<li>Rock Press (Bench press but with rock)<\/li>\n<li>Low flutter<\/li>\n<li>LBC<\/li>\n<li>Mutton Crunch Left<\/li>\n<li>Mutton Crunch Right<\/li>\n<li>Gas Pumps<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Put Rocks up.\u00a0 Now finally for the nut punch, I brought back an oldie but goodie.\u00a0 We brought Sally up and brought Sally down with Merkins to finish out.\u00a0 My QR Code of sweat even in 50-degree weather was in full effect.\u00a0 Thank you for giving me the opportunity to lead this morning.<\/p>\n<p>&nbsp;<\/p>\n<p>NMM:<\/p>\n<ul>\n<li>Bevo was a stud and had by far the largest rock for this workout.<\/li>\n<li>Boomerang was fresh of his adventures and killing it as usual defying what most of call aging. I guess you can de-stress in retirement.<\/li>\n<li>My first time meeting Roundup and Tarzan. Both solid performances.<\/li>\n<li>DDday, Argyle, Mutton and SuperFly kept things lively when mumble chatter of good fun with the Q.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This was cool morning on the 16th of October I the year of our Lord 2025.\u00a0 I have been coming off an absurd travel schedule, and I am finally glad to have some time in the city in which I live.\u00a0 Also, I am glad to get the creative juices flowing back on the Q [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85,1],"tags":[],"class_list":["post-25853","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry","category-uncategorized"],"acf":{"q":"Rubber Ducky","date":"10.16.2025","pax":"Mutton, Tarzan, Super Fly, Boomerang, Bevo, Argyle, Roundup, DDay, Rubber Ducky"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25853","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25853"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25853\/revisions"}],"predecessor-version":[{"id":25854,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25853\/revisions\/25854"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25853"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25853"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25853"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}