{"id":26562,"date":"2026-03-19T11:17:31","date_gmt":"2026-03-19T15:17:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26562"},"modified":"2026-03-19T11:17:31","modified_gmt":"2026-03-19T15:17:31","slug":"thanks-for-your-rock","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/03\/thanks-for-your-rock\/","title":{"rendered":"Thanks for Your Rock"},"content":{"rendered":"<p><strong><u>Warmarama <\/u><\/strong><\/p>\n<p>SSHs, Abe Vigodas, Whirlies, Up\/Down Dawgs, Dive Bombers, Cherry Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Walk to western parking lot for Hammer Time:<\/p>\n<ul>\n<li>Every time Hammer says, \u201cCan\u2019t Touch This\u201d = Burpee (30ish in total, but they came in clumps)<\/li>\n<li>\u201cBreak It Down\u201d = American Hammers<\/li>\n<li>\u201cStop, Hammer Time\u201d = Back on your feet<\/li>\n<li>Carioca back &amp; forth for the remainder of the song<\/li>\n<\/ul>\n<p>Walk to playground, partner up.\u00a0 Partner A performs pull-ups x 5; partner B performs SSHs AMRAP.\u00a0 Flip flop and repeato 6 times, i.e. each partner gets 30 pullups.<\/p>\n<p>Walk to the Rock Quarry.\u00a0 Choose a rock and choose a place around the grassy knoll.\u00a0 Tabata 30 seconds on.\u00a0 Twenty-second rest, but you have to bear crawl to the next rock counter-clockwise during that time.\u00a0 Repeat the same exercise two more times (total of 3).\u00a0 Exercises were:<\/p>\n<ul>\n<li>Curls<\/li>\n<li>OH Press<\/li>\n<li>Squats<\/li>\n<li>American Hammers<\/li>\n<li>Bent-Over Rows<\/li>\n<\/ul>\n<p>Return rocks and power skip home for 5 minutes of Mary.<\/p>\n<ul>\n<li>Heels to Heaven x 10 (IC)<\/li>\n<li>Cobra Crunch x 10 (IC)<\/li>\n<li>Huck Merkins x 2 (IC)<\/li>\n<li>Gas Pumps x 10 (IC)<\/li>\n<li>Tornados x 10 (IC)<\/li>\n<li>Dive Bombers x 10 (IC)<\/li>\n<li>SSHs AMRAP until time<\/li>\n<\/ul>\n<p>Finished.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>The Singing Cowboy has Green Nest on Saturday and could use another truck. Reach out to him.<\/li>\n<li>Samaritan Ministries \u2013Monday 4\/20. We need volunteers.\u00a0 Reach out to me or Drip.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Transcript\u2019s daughter had an intestinal blockage, but returned home yesterday from the hospital. Prayers for healing.<\/li>\n<li>Burns\u2019s mother-in-law is finishing first chemo treatment and has a bone marrow transplant scheduled for next week.<\/li>\n<li>Rollback\u2019s father has leukemia. It is one of the less aggressive forms, but still is a crappy diagnosis.<\/li>\n<li>Silver Fox\u2019s father has a follow up visit on a biopsy of his prostate.<\/li>\n<li>D-Day\u2019s mother was diagnosed with lung cancer last week and has a follow up today.<\/li>\n<\/ul>\n<p>YHC took us out, and prayed for us to have fellowship throughout our days as we care and pray for those in and out of F3.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>First time having the pleasure of working out with Silver Fox. He loved Hammer Time, smiling the whole time.<\/li>\n<li>Lamb Chop has some fantastic dance moves.<\/li>\n<li>The pax recollected on times we actually had neighbors yell at us to be quiet and \/ or the cops were called. Some good stories there.<\/li>\n<li>The run club attendance of seven pax before the non-running workout was strong this morning. Great work, guys.\u00a0 Rollback was pacing the rest of the guys.\u00a0 It was good to catch up with The Singing Cowboy and Wobegon on life and hockey.<\/li>\n<li>Burns is a HIM. The dude is showing up to workouts even earlier so that he can get full workouts + EC in before he has to leave for assistant principal duties.\u00a0 Likewise, Doublewide showed for the EC run but had to leave prior to the beatdown due to job responsibilities.\u00a0 T-Claps.<\/li>\n<li>Green Acres continues to do GA stuff. EC runs, perfect form pullups, choosing the biggest rock.<\/li>\n<li>Burlap, Argyle, D-Day, and Mutton were quiet workmen today, just doing the thing.<\/li>\n<li>Boomerang chastised YHC for speaker malfunctions and not actually doing the workout while trying to work the workout app.<\/li>\n<li>People loved the rocks that others chose. Most of the MC, however, was drowned out by the super speaker this morning, until the end when a clamor arose that we were still doing SSHs past 0615.<\/li>\n<\/ul>\n<p>Thanks for the keys, Green Acres.\u00a0 Great being out with you all this morning.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama SSHs, Abe Vigodas, Whirlies, Up\/Down Dawgs, Dive Bombers, Cherry Pies The Thang: Walk to western parking lot for Hammer Time: Every time Hammer says, \u201cCan\u2019t Touch This\u201d = Burpee (30ish in total, but they came in clumps) \u201cBreak It Down\u201d = American Hammers \u201cStop, Hammer Time\u201d = Back on your feet Carioca back &amp; [&hellip;]<\/p>\n","protected":false},"author":472,"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-26562","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"","date":"3.19.26","pax":"Rollback (EC), Boomerang, Burns (EC), The Singing Cowboy (EC), Wobegon (EC), Doublewide (EC), Burlap, Superfly, Argyle, D-Day, Silver Fox, Lamb Chop, Mutton, Green Acres (EC), Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26562","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26562"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26562\/revisions"}],"predecessor-version":[{"id":26563,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26562\/revisions\/26563"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26562"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}