{"id":4735,"date":"2018-05-03T10:38:18","date_gmt":"2018-05-03T14:38:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4735"},"modified":"2018-05-03T10:38:18","modified_gmt":"2018-05-03T14:38:18","slug":"island-hopping-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/island-hopping-at-trq\/","title":{"rendered":"Island Hopping at TRQ"},"content":{"rendered":"<p>The PAX:\u00a0\u00a0Tuco, Rust Bucket, Pita, Juice Box, Wobegon, Manscape, Landshark, Ziggy Stardust, Spamalot, BAM, Burlap, Cheesesteak, Palin, Boomerang, Hedwig<\/p>\n<p>14 PAX gathered at 5:30 AM. YHC joined them at 5:31 AM &#8211; then the mumble chatter commenced. Today&#8217;s workout involved a bit of island hopping, some mosey&#8217;ing, and a bit of lifting. And Howling Monkeys. The workout happened like this:<\/p>\n<ul>\n<li>Warm-O-Rama\n<ul>\n<li>Side Straddle Hop (led by Wobegon \u2013 thanks!)<\/li>\n<li>10 Imperial Walkers<\/li>\n<li>10 Abe Vigodas<\/li>\n<li>10 Whirlys with the Clap<\/li>\n<\/ul>\n<\/li>\n<li>Parking Lot\n<ul>\n<li>Island 1\n<ul>\n<li>10 Merkins<\/li>\n<li>15 Jump Squats<\/li>\n<li>20 American Hammers<\/li>\n<li>Bear Crawl to Next Island<\/li>\n<\/ul>\n<\/li>\n<li>Island 2\n<ul>\n<li>10 Merkins<\/li>\n<li>15 Jump Squats<\/li>\n<li>20 Freddy Mercuries<\/li>\n<li>Crab Walk to Next Island<\/li>\n<\/ul>\n<\/li>\n<li>Island 3\n<ul>\n<li>10 Merkins<\/li>\n<li>15 Jump Squats<\/li>\n<li>20 Box Cutters<\/li>\n<li>Buddy Carry to Next Island<\/li>\n<\/ul>\n<\/li>\n<li>Island 4\n<ul>\n<li>10 Merkins<\/li>\n<li>15 Jump Squats<\/li>\n<li>20 Heels to Heaven<\/li>\n<li>Buddy Carry to End<\/li>\n<\/ul>\n<\/li>\n<li>End\n<ul>\n<li>10 Merkins<\/li>\n<li>15 Jump Squats<\/li>\n<li>5 Partner Leg Throws (Front, Left, and Right)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Flagpole\n<ul>\n<li>Carioca to Flagpole<\/li>\n<li>15 Step Ups (Left)<\/li>\n<li>15 Derkins<\/li>\n<li>15 Step Ups (Right)<\/li>\n<li>Mosey to Lido Parking Lot<\/li>\n<\/ul>\n<\/li>\n<li>Lido Parking Lot\n<ul>\n<li>Lunge Walk Across<\/li>\n<li>Partner Wheelbarrow Back<\/li>\n<li>Leapfrog Across<\/li>\n<li>Partner Wheelbarrow Back<\/li>\n<\/ul>\n<\/li>\n<li>Lido Deck\n<ul>\n<li>One\n<ul>\n<li>15 Jaunitas<\/li>\n<li>Howling Monkeys (5\/person while everyone holds)<\/li>\n<li>20 Dips<\/li>\n<\/ul>\n<\/li>\n<li>Two\n<ul>\n<li>15 Low Flutter<\/li>\n<li>Infinity (40) SSH<\/li>\n<li>20 Dips<\/li>\n<\/ul>\n<\/li>\n<li>Three\n<ul>\n<li>5 Supermans (Front, Left, Right)<\/li>\n<li>20 Dips<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to Rock Quarry<\/li>\n<\/ul>\n<\/li>\n<li>Rock Quarry\n<ul>\n<li>12 Curls<\/li>\n<li>12 Skullcrushers<\/li>\n<li>12 Bentover Rows<\/li>\n<li>8 American Hammers with Your Rock<\/li>\n<li>Mosey a Lap<\/li>\n<li>12 Straight Arm Raises<\/li>\n<li>12 Chest Presses<\/li>\n<li>Mosey a Lap with Your Rock<\/li>\n<li>Indian Run to Start<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Announcements\/Prayers:<\/p>\n<ul>\n<li>Palin has DashPax Ruckers on Sunday<\/li>\n<li>Juicebox has TRQ next week<\/li>\n<li>TRQ needs Qs!\u00a0 Please sign up!<\/li>\n<li>Highland Brewing Night Flight is coming up.\u00a0 See Wobegon.<\/li>\n<li>Ultimate Runner is June 30th.\u00a0 See BAM.<\/li>\n<li><span style=\"color: #ff0000\"><strong>Boomerang got engaged!!!<\/strong><\/span><\/li>\n<li>Prayers for those dealing with addiction<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Really enjoyed the time together this morning, despite the intense MC.<\/p>\n<ul>\n<li>Wobegon saved the morning by leading the first bit of Warm-O-Rama as YHC returned from a EC beatdown with Moonlight<\/li>\n<li>The PAX complained about YHC&#8217;s Abe Vigoda\/Windmill exercise form and cadence.\u00a0 We continued on anyways.<\/li>\n<li>As always, the Howling Monkeys were a #crowdpleaser<\/li>\n<li>Multiple PAX voiced concerns and worries about not getting to the rock pile this AM.\u00a0 YHC assured them that heavy objects would be lifted.<\/li>\n<li>Spamalot doubted YHC&#8217;s abilities during the buddy carry. We made it though.<\/li>\n<li>Some of the PAX endorsed the workout as a &#8220;Shocker&#8221;<\/li>\n<li>Today was further evidence that Rust Bucket simply isn&#8217;t human. He must be a cyborg.<\/li>\n<\/ul>\n<p>YHC took us out in prayer.<\/p>\n<p>As always, thanks for the opportunity to spend time together.\u00a0 SYITG!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The PAX:\u00a0\u00a0Tuco, Rust Bucket, Pita, Juice Box, Wobegon, Manscape, Landshark, Ziggy Stardust, Spamalot, BAM, Burlap, Cheesesteak, Palin, Boomerang, Hedwig 14 PAX gathered at 5:30 AM. YHC joined them at 5:31 AM &#8211; then the mumble chatter commenced. Today&#8217;s workout involved a bit of island hopping, some mosey&#8217;ing, and a bit of lifting. And Howling Monkeys. [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85,1],"tags":[],"class_list":["post-4735","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","category-uncategorized"],"acf":{"q":"Hedwig","date":"5\/3\/18","pax":"Tuco, Rust Bucket, Pita, Juice Box, Wobegon, Manscape, Landshark, Ziggy Stardust, Spamalot, BAM, Burlap, Cheesesteak, Palin, Boomerang, Hedwig"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4735","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\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4735"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4735\/revisions"}],"predecessor-version":[{"id":4737,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4735\/revisions\/4737"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4735"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}