{"id":27231,"date":"2026-08-06T14:52:20","date_gmt":"2026-08-06T18:52:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27231"},"modified":"2026-08-06T14:52:20","modified_gmt":"2026-08-06T18:52:20","slug":"down-and-back-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/08\/down-and-back-at-trq\/","title":{"rendered":"Down and Back at TRQ"},"content":{"rendered":"<p>It was a dark and muggy morning until Argyle showed up and the lights magically came on.\u00a0 After a very through stretch, we walked to the even more muggy lower lot.\u00a0 We did some out and backs between 4 comes.\u00a0 Cone 4 and 1 20 of the exercises, Cone 3 and 1 15 of the exercises, Cone 2 and 1 10 of the exercises.<\/p>\n<ol>\n<li>Walk\/Merkins<\/li>\n<li>\u00a0Bear Crawl\/ WWIIs<\/li>\n<li>Broad Jumps\/Sprinter Situps<\/li>\n<li>Lunge Walks\/Crucible Merkins<\/li>\n<li>Crab Walks\/Iron Mikes<\/li>\n<li>Back to start.<\/li>\n<\/ol>\n<p>Q fail on the music.\u00a0 Lots of Lunge Walking.\u00a0 Lots of MC!<\/p>\n<p>Q School Saturday at 9 at Hanes Park with Project Conerstone<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was a dark and muggy morning until Argyle showed up and the lights magically came on.\u00a0 After a very through stretch, we walked to the even more muggy lower lot.\u00a0 We did some out and backs between 4 comes.\u00a0 Cone 4 and 1 20 of the exercises, Cone 3 and 1 15 of the [&hellip;]<\/p>\n","protected":false},"author":473,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-27231","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"8\/6\/26","pax":"Argyle, Root, Gold Watch, Silver Fox, Spam, Boomer, Bam, D-Day, Superfly, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27231","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27231"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27231\/revisions"}],"predecessor-version":[{"id":27232,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27231\/revisions\/27232"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27231"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27231"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27231"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}