{"id":5101,"date":"2018-05-31T20:42:35","date_gmt":"2018-06-01T00:42:35","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5101"},"modified":"2018-06-02T19:36:15","modified_gmt":"2018-06-02T23:36:15","slug":"7-pax-played-that-funky-music-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/7-pax-played-that-funky-music-at-trq\/","title":{"rendered":"7 PAX Played that Funky Music at TRQ"},"content":{"rendered":"<p>Q: SGT Schultz<\/p>\n<p>Date:\u00a0 May 31, 2018<\/p>\n<p>The PAX:\u00a0\u00a0 Five Dollar Footlong, Frito Lay (WB), Lil&#8217; Pepperoni (formerly FNG Rob LNU), Pinto, SGT Schultz (co-WD), TPS (co-WD), Wobegon<\/p>\n<p>7 PAX met on a humid morning at #TRQ, primed to get their funk on. \u00a0 What the PAX may have lacked in numbers, they made up for in awesomeness.\u00a0 A few F3 veterans were joined by a group of HateHates, including a former FNG (discussed below) who kicked A$$ and took initials (because they were moving too fast to take names).<\/p>\n<p>The workout went something like this:<\/p>\n<p><strong>WARMARAMA:<\/strong><\/p>\n<ul>\n<li>SSHs<\/li>\n<li>ISTs<\/li>\n<li>Arm Swirly Things (fwd)<\/li>\n<li>Arm Swirly Things (rev)<\/li>\n<li>Abe Vigodas<\/li>\n<li>Whirly&#8217;s With the Clap<\/li>\n<li>Standing Hamstring Stretch<\/li>\n<li>Groin Stretch Squat (squat like a baseball catcher for a 15 count to stretch the groin muscles), which YHC has christened the Thurman Munson<\/li>\n<\/ul>\n<p><strong>THE THANG:<\/strong><\/p>\n<p><strong>Part I: Extended DORA With Rocks<\/strong><\/p>\n<p>Mosey to the rock quarry to select a rock of medium weight, one that would be lifted in some manner several hundred times. \u00a0 Then mosey to the side of the school near the locked gate. \u00a0 From there, the PAX paired off into teams of 2 (one Team had 3 PAX) for an extended DORA experience with their rocks.<\/p>\n<p>While Team Member # 1 performed the exercises with his rock, Team Member # 2 ran as fast as he could to the fire hydrant 50 yards away and returned to his team mate.\u00a0 Flapjack until each Team completed 100 reps of each exercise, moving on to the next exercise in the list.<\/p>\n<ul>\n<li>Overhead Press x 100<\/li>\n<li>Merkins x 100<\/li>\n<li>Bus Drivers x 100<\/li>\n<li>Skull Crushers x 100<\/li>\n<li>Upright Rows x 100<\/li>\n<li>Curls x 100<\/li>\n<li>Bent Over Rows x 100<\/li>\n<li>Front Raises x 100<\/li>\n<\/ul>\n<p>After all Teams had completed\u00a0 100 reps of the final exercise, the rocks were returned to their rightful places at 0600 hours . \u00a0\u00a0 During the course of the DORA, we covered approximately 1.5 miles and lifted a whole lot of granite.<\/p>\n<p><strong>Part 2:\u00a0 Mike Tyson Squat Workout<\/strong><\/p>\n<p>Mosey most of the way back to the WARMARAMA parking lot, stopping at a traffic island where YHC had pre-positioned playing cards bundled in packs of 10. \u00a0 Each PAX got a bundle of 10 cards with which to perform the Mike Tyson Squat Workout (something YHC had read in a book) as described below:<\/p>\n<p>Each PAX lined his cards up in a line stretching ahead of him, with each card 2-4 inches apart. Standing over the first card, squat down and pick up the first card off of the ground (to do so required squatting low and holding the squat long enough to pick up the card off of the pavement).\u00a0 Step ahead to the second card. Squat down again to place the first card on top of the second card.\u00a0 Now empty handed,\u00a0 squat down and pick up each card in the pile, one at a time &#8211; one squat per card. \u00a0 With all cards in the pile now in hand, move ahead to the third card, putting each card in your hand down on top of the third card, one squat per card.\u00a0 Empty handed once more, pick up each card, one squat at a time. \u00a0 Proceed with this pattern &#8212; squatting to put each card down and then squatting to pick each card back up &#8212; until you&#8217;ve moved through all ten cards in the line.<\/p>\n<p>YHC didn&#8217;t count the total number of squats completed, but it was a lot.<\/p>\n<p><strong>MARY:<\/strong><\/p>\n<p>Mosey back to the parking lot for Schultzy Style Sit-ups and spelling Wobegon&#8217;s favorite Shakespeare play (Hamlet) with our legs.\u00a0 TPS ended the fun with LBCs.<\/p>\n<p><strong>COT:<\/strong><\/p>\n<ul>\n<li>Pinto and FritoLay were out for their second and third F3 workouts, respectively. \u00a0 So glad you joined us again.\u00a0 Great work, brothers!<\/li>\n<li>Rob ___ (YHC didn&#8217;t catch his last name), formerly an FNG, was sponsored by Five Dollar Footlong (FDF).\u00a0 Clearly a HIM, our FNG attacked his first F3 workout with gusto.\u00a0 A Christian Hip Hop DJ by trade (he pulled up in his business van emblazoned with his photo and professional name &#8220;Rare of Breed&#8221;), he also used to work at Burke Street Pizza with FDF. \u00a0 Combining a pizza motif with the fact that many current Hip Hop performers have the sobriquet &#8220;Lil&#8217; ___,&#8221; a stroke of genius came over Wobegon, who christened our FNG with his F3 name:\u00a0 LIL&#8217; PEPPERONI<\/li>\n<li>Wobegon asked for prayers for the students and teachers taking their EOG tests across our school system &#8212; that their very best comes out at the right time.<\/li>\n<li>YHC took us out, thanking our Lord for His many Blessings and asking Him to make us good teammates in the team sport of Life.<\/li>\n<\/ul>\n<p>The workout was accompanied by 70&#8217;s funk music, including tunes by The Commodores, James Brown, KC and the Sunshine Band, Three Dog Night, WAR, Wild Cherry and The Village People.\u00a0 YHC&#8217;s speaker ran out of power mid-way through the workout, so I&#8217;ll have to reprise that playlist during another Q.<\/p>\n<p>Thanks for the keys, Wobegon! \u00a0 A pleasure and honor to lead.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Q: SGT Schultz Date:\u00a0 May 31, 2018 The PAX:\u00a0\u00a0 Five Dollar Footlong, Frito Lay (WB), Lil&#8217; Pepperoni (formerly FNG Rob LNU), Pinto, SGT Schultz (co-WD), TPS (co-WD), Wobegon 7 PAX met on a humid morning at #TRQ, primed to get their funk on. \u00a0 What the PAX may have lacked in numbers, they made up [&hellip;]<\/p>\n","protected":false},"author":245,"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-5101","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","category-uncategorized"],"acf":{"q":"SGT Schultz","date":"MAY 31. 2018","pax":"Q: SGT Schultz<br \/>\r\n<br \/>\r\nDate:  May 31, 2018<br \/>\r\n<br \/>\r\nThe PAX:   Five Dollar Footlong, Frito Lay (WB), Lil' Pepperoni (formerly FNG Rob LNU), Pinto, SGT Schultz (co-WD), TPS (co-WD), Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5101","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\/245"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5101"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5101\/revisions"}],"predecessor-version":[{"id":5129,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5101\/revisions\/5129"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5101"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5101"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5101"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}