Sometimes combining parts of beatdowns done by different Q’s at other workouts makes for a good beatdown. However, when the weinke is complied over a few days and not really reviewed you get what we got at TRQ that morning.<\/p>\n
Normal warmarama-IST, SSH, Abe Vigodas, Arm Swirlies and Mountain Climbers.<\/p>\n
Over to the brick planter for a Zima inspired exercise. Use a song-“Confident”, use an exercise-Dips except when the words wrong or confident are used PAX does a Derkin. Pretty simple, but man were wrong and confident used a lot!<\/p>\n
Various modes of transport were used to get to back wall for the next song-“Lovely Day”-exercise Wall Sit except when lovely day is used PAX does Mike Tysons! 105 Mike Tysons later and we moved on.<\/p>\n
Next on the list a short Core DORA inspired by Blind Date-partner up. Exercise #1 50 WWII’s, 100 Low Flutters and 150 LBC’s. Partner 1 does the exercise and Partner 2 does Toy Soldier then flapjack until done.<\/p>\n
Next grab a “kind rock” and circle up for Tabata inspired by Greenspan. \u00a011 exercises-50 seconds on 10 seconds off. After each exercise, leave your rock and move left, this was where the “kind rock’ came in!<\/p>\n
Exercises-AMRAP Skull Crushers, Squats, Cardigans, Bent Over Rows, Bench Press, Bus Drivers, Rock Swings, Merkins, Carolina Dry Docks and OH Press.<\/p>\n
Return Rocks and head back to start.<\/p>\n
Done!<\/p>\n
Announcements:<\/p>\n
Samaritan F3 will launch on 4\/8 at 3:15pm-come support the Project Cornerstone guys with a beatdown led by Wooly Bugger!<\/p>\n
Prayer Requests:<\/p>\n
Continued prayers for D-Day’s mom, employment for SNL of Superfly, employment for Argyle and aging parents and family members.<\/p>\n
YHC took us out.<\/p>\n
Always a pleasure to lead the fine PAX of TRQ.<\/p>\n
MC<\/p>\n
Some PAX “liked” the dip\/derkin round, some did not!<\/p>\n
Burns used to like “Lovely Day” but does not anymore.<\/p>\n
Argyle and Superfly powered through the beatdown, making it look easy.<\/p>\n
Pony Express thought the Mike Tysons a bit over the top.<\/p>\n
I believe I heard Green Acres make a possible remark against Carolina Dry Docks.<\/p>\n
Mutton and Burns, out early, but were hitting it hard while in attendance.<\/p>\n
Hopefully the EC run was sufficient for Wobegon too.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Sometimes combining parts of beatdowns done by different Q’s at other workouts makes for a good beatdown. However, when the weinke is complied over a few days and not really reviewed you get what we got at TRQ that morning. Normal warmarama-IST, SSH, Abe Vigodas, Arm Swirlies and Mountain Climbers. Over to the brick planter […]<\/p>\n","protected":false},"author":203,"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-26641","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Boomerang","date":"4\/2\/2026","pax":"Burns (EC, WB), Green Acres (EC, WD), Wobegon (EC), Superbly, Argyle, D-Day, Mutton, Post Express and Boomerang (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26641","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26641"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26641\/revisions"}],"predecessor-version":[{"id":26642,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26641\/revisions\/26642"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26641"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26641"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26641"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}