{"id":5440,"date":"2018-06-28T13:52:39","date_gmt":"2018-06-28T17:52:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5440"},"modified":"2018-06-28T13:52:39","modified_gmt":"2018-06-28T17:52:39","slug":"trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/trq\/","title":{"rendered":"TRQ"},"content":{"rendered":"<p>VQ at TRQ<\/p>\n<p>&nbsp;<\/p>\n<p>Total Recall, Hedwig, TPS, BMOC, Bulldog, Turn-over, Palin, Resistor, Ziggy<\/p>\n<p>&nbsp;<\/p>\n<p>Warm-R-Rama \u2013 SSH, Imperial storm troopers, Abe Vigoda, Whirly with the CLAP<\/p>\n<p>&nbsp;<\/p>\n<p>MINI ZIMA \u2013 5 planters in the long lot at SPEAS got 10, 8, 6, 4, 2 Burpies back to flagpole for a complimentary WWII sit ups 2, 4, 6, 8, 10<\/p>\n<p>&nbsp;<\/p>\n<p>Bear crawl to each planter with 10 jump squats<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to rock pile \u2013 PICK A ROCK FOR YOUR FAVORITE PAX<\/p>\n<p>Round the circle pushing your rock with 10 squats, 20 American hammers x4<\/p>\n<p>&nbsp;<\/p>\n<p>Howling monkey poppers!! Thanks Hedwig<\/p>\n<p>&nbsp;<\/p>\n<p>Circle up for round robin ROCK WORK \u2013 new rock and exercise in a clockwise fashion.<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to parking lot for SUMO<\/p>\n<p>&nbsp;<\/p>\n<p>Back to start for a couple minutes of LBCs!<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements \u2013<\/p>\n<p>Convergence July 4<sup>th<\/sup>\u2013 Brunson elementary \u2013 no 5:30 workouts<\/p>\n<p>Palin\u2019s family member hopefully going to treatment<\/p>\n<p>TR\u2019s friend who\u2019s friend died of opiate overdose<\/p>\n<p>For those that are fighting the opiate abuse epidemic<\/p>\n<p>&nbsp;<\/p>\n<p>YHC took us out in prayer.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>VQ at TRQ &nbsp; Total Recall, Hedwig, TPS, BMOC, Bulldog, Turn-over, Palin, Resistor, Ziggy &nbsp; Warm-R-Rama \u2013 SSH, Imperial storm troopers, Abe Vigoda, Whirly with the CLAP &nbsp; MINI ZIMA \u2013 5 planters in the long lot at SPEAS got 10, 8, 6, 4, 2 Burpies back to flagpole for a complimentary WWII sit ups [&hellip;]<\/p>\n","protected":false},"author":398,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5440","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"PITA","date":"06\/28\/18","pax":"Total Recall, Hedwig, TPS, BMOC, Bulldog, Turn-over, Palin, Resistor, Ziggy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5440","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\/398"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5440"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5440\/revisions"}],"predecessor-version":[{"id":5441,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5440\/revisions\/5441"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5440"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5440"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5440"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}