{"id":27155,"date":"2026-07-23T11:07:42","date_gmt":"2026-07-23T15:07:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27155"},"modified":"2026-07-23T11:07:42","modified_gmt":"2026-07-23T15:07:42","slug":"trq-minus-rocks","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/07\/trq-minus-rocks\/","title":{"rendered":"TRQ Minus Rocks"},"content":{"rendered":"<p>There was rain at 0400 when YHC awoke, so the alarm was pushed back in lieu of getting up for the run club.\u00a0 As YHC was setting up, Rubber Ducky rolled in.\u00a0 Because it wasn\u2019t raining at that point, he stayed in his vehicle.\u00a0 YHC took off on a quick run to College Park Baptist and back.\u00a0 On the return, the rain returned.\u00a0 In earnest.<\/p>\n<p>We gathered under the breezeway, and YHC recited the mission &amp; core principles.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>Typical:\u00a0 SSHs, Abe Vigodas, Whirlies, Stretchy Stretches, Asian Squat, Cherry Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>We started off with MaBata:\u00a0 Five minutes of dive bombers.\u00a0 Well, not really.\u00a0 EMOM perform dive bombers x 10.\u00a0 For remainder of the minute, perform SSHs AMRAP.<\/p>\n<p>Then moved on to regular Tabata.\u00a0 20 seconds on, 10 seconds off.\u00a0 Exercises were:<\/p>\n<ul>\n<li>Mountain Climbers<\/li>\n<li>Pulse Lunge \u2013 Left Leg<\/li>\n<li>Pulse Lunge \u2013 Right Leg<\/li>\n<li>Crab Leg Jabs (Crab position, touch opposite toe)<\/li>\n<li>Wonder bras<\/li>\n<li>V-Ups<\/li>\n<li>Hand-Release Burpees<\/li>\n<li>Midwife Crunch<\/li>\n<li>\u00bd Burpee + Plank Jack (stay low, in \/ out + plank jack)<\/li>\n<li>Glute Bridges<\/li>\n<li>Nolan Ryans \u2013 Left-Arm<\/li>\n<li>Nolan Ryans \u2013 Right Arm<\/li>\n<li>Carolina Dry Docks<\/li>\n<li>Blairs (Squat + Bonnie Blair)<\/li>\n<li>Calf Raises<\/li>\n<li>Penguin Crunch<\/li>\n<\/ul>\n<p>Repeato until told otherwise.<\/p>\n<p><strong><u>Mary:<\/u><\/strong><\/p>\n<ul>\n<li>0613: Blind Date\u2019s Speed Date \u2013 1 merkin, pause, 2 merkins, pause, 3 merkins, pause, continue escalating until you die.<\/li>\n<\/ul>\n<p>The end.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>F3 softball is on Sunday. See Slowpitch or Zima.<\/li>\n<li>Drano has a 50k in the fall he invites all to join.<\/li>\n<li>Mentorship will begin next Monday at VI. Come for a 30-minute workout and 15 minutes of being mentored.<\/li>\n<li>Q School is August 8<sup>th<\/sup> at the Muthaship (Hanes Park). Time is 0800 with breakfast afterwards.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Aging parents.<\/li>\n<li>Schlitz\u2019s M had surgery.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>\u00bd Burpee + Plank Jack, Lt. Blairs, and Crab Leg Jabs required demonstrations.<\/li>\n<li>YHC had the great pleasure of spending the morning between Green Acres and Boomerang. YHC tried to incorporate some partner work with Boomerang on the Pulse Lunges, but he was having none of it.<\/li>\n<li>Boomerang also wanted to incorporate a little body worm at the top of the hand-release burpees. It was\u2026interesting.\u00a0 Hope he does that move for his M.<\/li>\n<li>Superfly was the model for form. His crab toe touches were exemplary.<\/li>\n<li>Rubber Ducky, surprisingly, stayed under the shelter the entire time, but he played an important role in calling out the next exercise on the weinke for the group.<\/li>\n<li>Much discussion was had about vehicles. Boomerang has a new, fancy, hybrid Toyota that doesn\u2019t help on gas mileage, but in other areas.\u00a0 He and Ducky went deep on the noises they make when backing up\u2026.their vehicles.<\/li>\n<li>Green Acres, with regards to the core exercises that required getting on the ground: \u201cIt takes me 10 seconds to get down there and 20 seconds to get back up!\u201d\u00a0 Not true.<\/li>\n<li>Green Acres, after the Speed Date, commented, \u201cI shouldn\u2019t have been doing merkins as a substitute for other exercises during the rest of the workout. That is a good routine.\u201d<\/li>\n<li>YHC finally figured out how to avoid Argyle\u2019s ire: literally don\u2019t leave the parking lot \/ launch point, i.e. travel as little as possible.\u00a0 Sadly and relatedly, we didn\u2019t make it to the rock pile today.<\/li>\n<\/ul>\n<p>Thanks for the keys, Green Acres.\u00a0 YHC tried to keep us dry but seemed like we ended up just as wet as if were out from under the shelter.\u00a0 Boomerang took them to try to start his SUV.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There was rain at 0400 when YHC awoke, so the alarm was pushed back in lieu of getting up for the run club.\u00a0 As YHC was setting up, Rubber Ducky rolled in.\u00a0 Because it wasn\u2019t raining at that point, he stayed in his vehicle.\u00a0 YHC took off on a quick run to College Park Baptist [&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-27155","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"","date":"7.23.26","pax":"Argyle, Boomerang, Superfly, Rubber Ducky, Green Acres, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27155","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=27155"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27155\/revisions"}],"predecessor-version":[{"id":27156,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27155\/revisions\/27156"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27155"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27155"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27155"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}