{"id":4021,"date":"2018-03-08T17:36:03","date_gmt":"2018-03-08T21:36:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4021"},"modified":"2018-03-08T17:36:03","modified_gmt":"2018-03-08T21:36:03","slug":"pumpin-it-up-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/03\/pumpin-it-up-at-trq\/","title":{"rendered":"Pumpin&#8217; it up at TRQ"},"content":{"rendered":"<p>TRQ 3.8.18<\/p>\n<p>Q: Palin<\/p>\n<p>PAX: Argyle, Sleeper, ToeTag, Pita, Ziggy Stardust, Hedwig, Goofy, Inkspot, Tuco, Wobegon, Burlap, Palin<\/p>\n<p>&nbsp;<\/p>\n<p>Warmup: SSH, IST, AV, Whirly, ACF, ACR<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to the rocks, Grab a medium sized rock<\/p>\n<p>&nbsp;<\/p>\n<p>AMRAP in 60 seconds <strong>bicep curl<\/strong> \u2013 remember your count<\/p>\n<p>AMRAP in 60 seconds <strong>tricep extension<\/strong> \u2013 remember your count<\/p>\n<p>Lung walk \u00bd around circle and mosey back<\/p>\n<p>Bicep curl x count from above<\/p>\n<p>Tricep Extension x count from above<\/p>\n<p>Lung walk \u00bd around circle and mosey back<\/p>\n<p>Bicep curl x count from above<\/p>\n<p>Tricep Extension x count from above<\/p>\n<p>&nbsp;<\/p>\n<p>Wall sit<\/p>\n<ul>\n<li>Wonderbra x12 IC<\/li>\n<li>Derkins x10 OYO<\/li>\n<li>Bus driver \u2013 till YHC is tired<\/li>\n<li>Mike Tysons x10 OYO<\/li>\n<li>Wonderbra x10 IC<\/li>\n<li>Derkins x10 OYO<\/li>\n<li>Bus driver \u2013 till YHC is tired<\/li>\n<li>Mike Tysons x10 oyo<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>AMRAP in 60 seconds <strong>Merkin<\/strong> \u2013 remember your count<\/p>\n<p>AMRAP in 60 seconds <strong>Upright Row<\/strong> \u2013 remember your count<\/p>\n<p>Lung walk \u00bd around circle and mosey back<\/p>\n<p>Merkin x count from above<\/p>\n<p>Upright Row x count from above<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to the cars<\/p>\n<p>&nbsp;<\/p>\n<p>Mary by committee: low flutter, mutton crunch<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>TRQ needs Q April through May, see Wobegon<\/li>\n<li>Impossible Situation will meet at 6am this Saturday. If you show up at 7, you will have to do burpees while we do Mary\/COT<\/li>\n<li>Still have one spot open on Habitat for Humanity build this Saturday from 0800-1500, let Palin know if you are interested<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Prayer Requests<\/p>\n<ul>\n<li>Those affected by the \u2018Noreaster<\/li>\n<li>Those struggling with addiction<\/li>\n<li>Those with mental health diseases, remember that everyone is going through something: <a href=\"https:\/\/www.theplayerstribune.com\/kevin-love-everyone-is-going-through-something\/\">https:\/\/www.theplayerstribune.com\/kevin-love-everyone-is-going-through-something\/<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>YHC took us out<\/p>\n<p>&nbsp;<\/p>\n<p>It was a pleasure to lead this morning. I think there was some MC, but I couldn\u2019t hear any of it. All seemed to get their money\u2019s worth.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>TRQ 3.8.18 Q: Palin PAX: Argyle, Sleeper, ToeTag, Pita, Ziggy Stardust, Hedwig, Goofy, Inkspot, Tuco, Wobegon, Burlap, Palin &nbsp; Warmup: SSH, IST, AV, Whirly, ACF, ACR &nbsp; Mosey to the rocks, Grab a medium sized rock &nbsp; AMRAP in 60 seconds bicep curl \u2013 remember your count AMRAP in 60 seconds tricep extension \u2013 remember [&hellip;]<\/p>\n","protected":false},"author":213,"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-4021","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Palin","date":"3.8.18","pax":"Argyle, Sleeper, ToeTag, Pita, Ziggy Stardust, Hedwig, Goofy, Inkspot, Tuco, Wobegon, Burlap, Palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4021","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4021"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4021\/revisions"}],"predecessor-version":[{"id":4022,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4021\/revisions\/4022"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4021"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4021"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4021"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}