{"id":4127,"date":"2018-03-15T19:28:12","date_gmt":"2018-03-15T23:28:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4127"},"modified":"2018-03-15T19:28:12","modified_gmt":"2018-03-15T23:28:12","slug":"nifty-fifties-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/03\/nifty-fifties-at-trq\/","title":{"rendered":"Nifty Fifties at TRQ"},"content":{"rendered":"<p>Remember, like 10 days ago, when it was warm? Yeah, me too. That was great. Here is what 9 (mostly) 50-something pax did in the 20-something degree cold.<\/p>\n<p>It was determined that no one was new, in fact everyone was old. We got to it with some warm-o-rama&#8230;.<\/p>\n<ul>\n<li>Side Straddle Hop\u00a0<span style=\"font-weight: 400\">20<\/span><\/li>\n<li><span style=\"font-weight: 400\">Arm swirl f\/b<\/span> <span style=\"font-weight: 400\">15 each<\/span><\/li>\n<li><span style=\"font-weight: 400\">Walkers<\/span> <span style=\"font-weight: 400\">15<\/span><\/li>\n<li><span style=\"font-weight: 400\">Abe<\/span> <span style=\"font-weight: 400\">10<\/span><\/li>\n<\/ul>\n<p>We mosey to the rocks, mumble about how to best decide what &#8220;medium&#8221; means when told to pick a rock and circle up. It was arms then abs like this:<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">20 curls, 20 American hammers\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">20 skull crushers, 20 LBCs\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">20 bent rows, 20 heavy freddies<\/span><\/li>\n<li>Mosey around the small circle with your rock<\/li>\n<li>Repeat-O, OYO fast as you can.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Rocks up, mosey to Lido deck<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">All lined up at one end<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lunge walk across, 10 left leg<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lunge walk back, 10 right leg<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lunge walk \u00a0across, 5 box jumps<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lunge walk back, 5 more box jumps<\/span><\/li>\n<\/ul>\n<p>Now for the main event and real crowd pleaser&#8230;BOMBS (which ended up just being BOMB as we ran short on time).<\/p>\n<p>Partner up, one pax run up the hill towards the parking lot and back, the other did the following, then flap-jack.<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">50- Burpees<\/span><\/li>\n<li><span style=\"font-weight: 400\">100- Overhead Claps<\/span><\/li>\n<li><span style=\"font-weight: 400\">150- Merkins<\/span><\/li>\n<li><span style=\"font-weight: 400\">200- Big Boy Sit-ups<\/span><\/li>\n<li><span style=\"font-weight: 400\"><span style=\"text-decoration: line-through\">250- Squats<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Times up! Mosey to parking lot for Mary by committee (low flutt-aah, crunchin&#8217; muttons, poundin&#8217; pickles)<\/span><\/p>\n<p>Done!<\/p>\n<p>Annoucments: few guys running races this weekend, give them support. Nothing else.<\/p>\n<p>No voiced prayer concerns.<\/p>\n<p>YHC took us out.<\/p>\n<p>Always an honor to have the chance to lead. Great group of guys, thanks for giving me the chance.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Remember, like 10 days ago, when it was warm? Yeah, me too. That was great. Here is what 9 (mostly) 50-something pax did in the 20-something degree cold. It was determined that no one was new, in fact everyone was old. We got to it with some warm-o-rama&#8230;. Side Straddle Hop\u00a020 Arm swirl f\/b 15 [&hellip;]<\/p>\n","protected":false},"author":372,"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-4127","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Wobegon","date":"3\/15\/2018","pax":"Manscape, Total Recall, Resistor, Burlap, Goofy, ZIggy Stardust, Offsides, Wobegon (WB), Juice Box"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4127","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4127"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4127\/revisions"}],"predecessor-version":[{"id":4129,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4127\/revisions\/4129"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4127"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4127"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4127"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}