{"id":26737,"date":"2026-04-23T14:34:03","date_gmt":"2026-04-23T18:34:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26737"},"modified":"2026-04-23T14:37:00","modified_gmt":"2026-04-23T18:37:00","slug":"feeling-green-or-the-benefits-of-eating-glass","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/04\/feeling-green-or-the-benefits-of-eating-glass\/","title":{"rendered":"Feeling Green. Or, The Benefits of Eating Glass"},"content":{"rendered":"<p>Superfly put out the all-call earlier this week, so YHC hopped on a TRQ Q for the first time in a long time. I had a routine I wanted to try out from F3 Hickory, and TRQ was the perfect testing ground for it.<\/p>\n<p>WoR: SSH x12ic, Imperial Walkers x12 ic, Whirlies x12ic, Michael Phelps x12ic.<\/p>\n<p>Move to the Lido Deck for<\/p>\n<p>Super-escalator #1:<\/p>\n<ul>\n<li>5 dips, 1 burpee<\/li>\n<li>10 dips, 10 derkins, 1 burpee<\/li>\n<li>15 dips, 15 derkins, 15 lunges (dc), 1 burpee<\/li>\n<li>20 dips, 20 derkins, 20 lunges (dc), 20 merkins, 1 burpee<\/li>\n<li>25 dips, 25 derkins, 25 lunges (dc), 25 merkins, 25 squatty potties, 1 burpee<\/li>\n<li>30 dips, 30 derkins, 30 lunges (dc), 30 merkins, 30 squatty potties, 30 irkins, 1 burpee<\/li>\n<\/ul>\n<p>Move to the rocks for<\/p>\n<p>Super-escalator #2:<\/p>\n<ul>\n<li>5 thrusters, 1 burpee<\/li>\n<li>10 thrusters, 10 curls, 1 burpee<\/li>\n<li>15 thrusters, 15 curls, 15 rock swings, 1 burpee<\/li>\n<li>20 thrusters, 20 curls, 20 rock swings, 20 skull crushers, 1 burpee<\/li>\n<li>25 thrusters, 25 curls, 25 rocks swings, 25 skull crushers, 25 OH calf raises, 1 burpee<\/li>\n<li><del datetime=\"2026-04-23T17:13:22+00:00\">30 thrusters, 30 curls, 30 rocks swings, 30 skull crushers, 30 OH calf raises, 30 bent over rows, 1 burpee<\/del><\/li>\n<\/ul>\n<p>We were out of time so we moved back to launch for mary. I turned it over to the site q for mary and CoT, as I needed to jet off for work.<\/p>\n<p>The routine from F3HKY was done on a Saturday morning with a hill between each round instead of a burpee and we got all the way up to 50. Just throwing it out there for any future Qs who need something. I&#8217;ll bring it back another time.<\/p>\n<p>During the rock portion, Pony Express told a story about how his wife got a piece of glass embedded in her tongue, but because of a supplemental accident insurance rider they were going to make money off the whole ordeal. He framed it as a PSA, but I&#8217;m not entirely sure if it&#8217;s for oral surgery or for insurance fraud.<\/p>\n<p>It was good to meet Comrade this morning, the dude is a hard worker!<\/p>\n<p>Root Canal had some very kind words for the Q, which are always appreciated.<\/p>\n<p>The music today was chosen very carefully, and once the commentary about the lack of a coherent genre picked up I revealed that there was indeed a theme. It wasn&#8217;t long before the theme was correctly identified by our beloved Spam. Due to yesterday&#8217;s Earth Day and Monday&#8217;s 4\/20, YHC put together some songs with the color green in mind. Check out the playlist below:<\/p>\n<p><iframe title=\"Spotify Embed: Greens\" style=\"border-radius: 12px\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/40hVgM92FgBIBA39Tl7ugv?si=9fb294048a42456e&amp;utm_source=oembed\"><\/iframe><\/p>\n<p>Thanks for the keys, Green Acres! You&#8217;ll have to update us on Mary &amp; CoT<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Superfly put out the all-call earlier this week, so YHC hopped on a TRQ Q for the first time in a long time. I had a routine I wanted to try out from F3 Hickory, and TRQ was the perfect testing ground for it. WoR: SSH x12ic, Imperial Walkers x12 ic, Whirlies x12ic, Michael Phelps [&hellip;]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85],"tags":[],"class_list":["post-26737","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Burns","date":"4.23.26","pax":"Green Acres (RIRO), Root Canal, Comrade, Pony Express, Spamalot, Goofy, Boomerang, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26737","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26737"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26737\/revisions"}],"predecessor-version":[{"id":26742,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26737\/revisions\/26742"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26737"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26737"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26737"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}