{"id":4639,"date":"2018-04-26T12:09:15","date_gmt":"2018-04-26T16:09:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4639"},"modified":"2018-04-26T12:09:15","modified_gmt":"2018-04-26T16:09:15","slug":"rocks-and-wonderbra","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/rocks-and-wonderbra\/","title":{"rendered":"Rocks and Wonderbra"},"content":{"rendered":"<p>Date: 4\/26\/2018<\/p>\n<p>Q: Harden<\/p>\n<p>Pax: Burlap, Rustbucket, Inkspot (WD), Total Recall, Sleeper, Tupperware, Huckleberry, Ziggy Stardust, Sgt. Shultz, Hedwig (WB), TPS, Goofy, Harden<\/p>\n<p>13 pax gathered in the gloom at The Rock Quarry this morning. YHC doesn&#8217;t make over to this far side of town often and as a result was amongst several pax YHC has never worked out with before. No music was brought, no theme was in place, just a simple plan to hopefully bring a full body workout that would be deemed sufficient by the pax. It went like this:<\/p>\n<p><strong>Warm-o-rama<\/strong><\/p>\n<ul>\n<li>SSH, Whirly w\/ the Clap, Arm Swirly Things (F) Hold, Arm Swirly Things (R) Hold, Seal Claps, Abe Vegoda&#8217;s &#8211; All were IC and probably 10 to 15 reps each.<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<ul>\n<li>Mosey <em>towards<\/em> the Lido Deck (lower parking lot)<\/li>\n<li>Dynamic Warm-up\n<ul>\n<li>Butt Kickers down and back<\/li>\n<li>High Knees down and back<\/li>\n<li>Apollo Creed down and back<\/li>\n<li>Karaoke down and back<\/li>\n<\/ul>\n<\/li>\n<li>Mosey <em>to<\/em> the Lido Deck\n<ul>\n<li>Dips x 25 IC (Burlap was grading YHC&#8217;s Qing, it was overheard and therefore an attempt to cease mumblechatter was put into place quickly)<\/li>\n<li>Irkins x 10 IC<\/li>\n<li>Right Leg Step Up x 10 OYO<\/li>\n<li>Irkins x 10 OYO<\/li>\n<li>Left Leg Step up x 10 OYO<\/li>\n<li>Repeato (with Dips reps adjusted back to 15 now that order was restored)<\/li>\n<li>LBC&#8217;s x 15 IC<\/li>\n<li>? one other ab exercise I think<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to the rocks &#8211; grab a reasonable friend to lift\n<ul>\n<li>Curls x 15 IC<\/li>\n<li>Overhead Press x 15 IC<\/li>\n<li>Skull Crushers x 15 IC<\/li>\n<li>Bent over rows x 15 IC<\/li>\n<li>Lap around the circle<\/li>\n<li>Repeato<\/li>\n<\/ul>\n<\/li>\n<li>Carry boulder and mosey to the wall\n<ul>\n<li>People&#8217;s Chair w\/ Jack Reachers x 25 IC &#8211; Hold People&#8217;s Chair<\/li>\n<li>Wonderbra x 15 IC<\/li>\n<li>Balls to the wall until Q ends madness<\/li>\n<li>People&#8217;s Chair w\/ Jack Reachers (each pax doing 10 working way down line until complete) &#8211; Hold People&#8217;s Chair<\/li>\n<li>Wonderbra x 15 IC<\/li>\n<li>Balls to the Wall<\/li>\n<li>Recover and return friend to rock pile<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to parking lot of 8 minutes of Mary<\/li>\n<\/ul>\n<p><strong>Mary<\/strong><\/p>\n<ul>\n<li>Mutton crunch R\/L<\/li>\n<li>Protractor &#8211; Thanks Rustbucket<\/li>\n<li>Hallelujah Low Flutter &#8211; Thanks InkSpot<\/li>\n<li>Mary exercise called by\u00a0TR,\u00a0Burlap, and Goofy, Thanks!<\/li>\n<li>Dying Cockroach<\/li>\n<li>LBC&#8217;s<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Nice to visit out on the far side of the dashpax and see some pax YHC\u00a0hadn&#8217;t seen in a while and some new pax YHC had yet to meet.<\/li>\n<li>Rustbucket was adding some interesting twist to some of the warm-o-rama workout. Indicated he was on a recon mission for his Q on Saturday &#8211; watch out.<\/li>\n<li>Nice to workout with Goofy, Sgt. Shultz, Huckleberry, Hedwig, Burlap, Inkspot, Rustbucket, and TR. Some of you are recovering from injuries and others YHC just doesn&#8217;t cross paths with as often. It was a pleasure!<\/li>\n<li>Sleeper, Tupperware, Ziggy, and TPS &#8211; I don&#8217;t believe YHC has ever had the pleasure of working out with you. Solid work today &#8211; keep on pushing and thanks for providing YHC with a push this morning!<\/li>\n<li>Overall Nice group of pax, all of which worked hard! Didn&#8217;t hear a lot of mumblechatter so if I missed anything please feel free to add it in the comments.<\/li>\n<\/ul>\n<p>Announcements<\/p>\n<ul>\n<li>Rustbucket Q&#8217;ing purgatory @ Speas on Saturday.<\/li>\n<li>VQ at UA tomorrow &#8211; Burns. Alright Alright may also be making an appearance.<\/li>\n<li>AO Update: All Hanes park AO&#8217;s will meet on Northwest Blvd near the gym while our normal meeting spot is demoed.<\/li>\n<li>Please feel free to join us one Friday for the #BBBC (Big Boy Breakfast Club). We have routes and paces for any level runner.<\/li>\n<\/ul>\n<p>Prayer Requests<\/p>\n<ul>\n<li>Huckleberry Brother in law&#8217;s mother is on a fast decline with Parkinson&#8217;s and has been placed into hospice care.<\/li>\n<li>TPS soccer ref friend, John Stewart, worked an event this weekend then passed away on Sunday.<\/li>\n<\/ul>\n<p>YHC took us out thinking Him for our time together and hopes to allow us to express his presence to someone in need that may cross our path today.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Date: 4\/26\/2018 Q: Harden Pax: Burlap, Rustbucket, Inkspot (WD), Total Recall, Sleeper, Tupperware, Huckleberry, Ziggy Stardust, Sgt. Shultz, Hedwig (WB), TPS, Goofy, Harden 13 pax gathered in the gloom at The Rock Quarry this morning. YHC doesn&#8217;t make over to this far side of town often and as a result was amongst several pax YHC [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85,116],"tags":[],"class_list":["post-4639","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","category-wefoco"],"acf":{"q":"Harden","date":"04\/26\/2018","pax":"Burlap, Rustbucket, Inkspot (WD), Total Recall, Sleeper, Tupperware, Huckleberry, Ziggy Stardust, Sgt. Shultz, Hedwig (WB), TPS, Goofy, Harden"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4639","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\/94"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4639"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4639\/revisions"}],"predecessor-version":[{"id":4640,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4639\/revisions\/4640"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}