{"id":5593,"date":"2018-07-12T10:58:35","date_gmt":"2018-07-12T14:58:35","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5593"},"modified":"2018-07-12T11:00:32","modified_gmt":"2018-07-12T15:00:32","slug":"no-rocks-were-harmed-in-the-making-of-this-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/no-rocks-were-harmed-in-the-making-of-this-trq\/","title":{"rendered":"No rocks were harmed in the making of this TRQ"},"content":{"rendered":"

No Rocks Were Harmed Today<\/strong><\/p>\n

Q: BAM<\/p>\n

Date: 7\/12\/18<\/p>\n

Pax: Pinto, Wobegon, BAM<\/p>\n

Heading back to the original non-running\/running is stupid beatdown is always an honor.\u00a0 At B&W yesterday, Burns is also anti-running and said he would check us out.\u00a0 Alas, twas not to be.\u00a0 Must have been some kind of late night baseball tourney that took him away from us.<\/p>\n

To prove the timeless truth you don’t have to run anywhere to get a sufficient beatdown, the QIC crafted some good times involving no running, no moseying, no strolling, no Zuck-skipping, no hippy-hippy-shakes, nothing.\u00a0 To quote the classic scene from Caddyshack: “What’s that sign say? No fighting.\u00a0 What’s it mean? No fighting.\u00a0 You, pick up that blood.”\u00a0 The sign at the door of TRQ clearly says, “No running.”\u00a0 Which means, no running.\u00a0 And there was no blood to be picked up.\u00a0 Or cow pee mixed with water, thanks to Toe-tag and the safety tip.<\/p>\n

There were some fastholes that gathered in the parking lot with us, but The Vig quickly assured us they weren’t fit enough to hang with us, so they headed out for a leisurely 18 miler at their conversation pace of 5:30.<\/p>\n

So, the brave 3 got going!<\/p>\n

Warmorama<\/strong><\/div>\n
    \n
  • \n
    SSH<\/div>\n<\/li>\n
  • \n
    Whirly<\/div>\n<\/li>\n
  • \n
    Copperhead Squats<\/div>\n<\/li>\n
  • \n
    IW<\/div>\n<\/li>\n
  • \n
    Merkin<\/div>\n<\/li>\n
  • \n
    Squat Jumps<\/div>\n<\/li>\n
  • \n
    Abe Vigoda<\/div>\n<\/li>\n
  • \n
    CDD<\/div>\n<\/li>\n<\/ul>\n
    The Thang<\/strong><\/div>\n
    Tabata 1: :20 sec AMRAP, :10 sec “recovery” x 8<\/div>\n
      \n
    • \n
      Mt. Climber<\/div>\n<\/li>\n<\/ul>\n
      Tabata 2:<\/div>\n
        \n
      • \n
        SSH<\/div>\n<\/li>\n<\/ul>\n
        Tabata 3:<\/div>\n
          \n
        • \n
          High knees<\/div>\n<\/li>\n<\/ul>\n
          Tabata 4:<\/div>\n
            \n
          • \n
            Merkin<\/div>\n<\/li>\n
          • \n
            Freddie Merc<\/div>\n<\/li>\n<\/ul>\n
            Tabata 5:<\/div>\n
              \n
            • \n
              Squat\/Jumps<\/div>\n<\/li>\n<\/ul>\n
              Tabata 6:<\/div>\n
                \n
              • \n
                Overhead claps<\/div>\n<\/li>\n<\/ul>\n
                Mary<\/div>\n
                  \n
                • \n
                  LBC<\/div>\n<\/li>\n
                • \n
                  peter parker<\/div>\n<\/li>\n
                • \n
                  leg scissors<\/div>\n<\/li>\n
                • \n
                  parker peter<\/div>\n<\/li>\n
                • \n
                  heels to heaven<\/div>\n<\/li>\n
                • \n
                  cumberland viaducts x 2<\/div>\n<\/li>\n
                • \n
                  american hammer<\/div>\n<\/li>\n<\/ul>\n

                  NMM<\/strong><\/p>\n

                    \n
                  • Pax learned that Pandora has upped their commercial quotient on the free channel.\u00a0 Q apologized for lack of effort assembling a true song list<\/li>\n
                  • Stations sampled this morning: O.A.R. (not as up beat as hoped), Avett Brothers (knew this wasn’t going to be fast enough, but was in middle of workout and hit by accident), “One Way Out” by Allman Brothers (not the song, but a station built around similar-ish songs)<\/li>\n
                  • Pinto referenced being sore from a workout the previous day by something called a “trainer”?\u00a0 YHC told him he wasn’t familiar with that nickname, but he could gladly pay the Q what he paid that person.<\/li>\n
                  • Pax learned even “simple” exercises like SSH can be challenging when you push yourselves and repeat 8 times<\/li>\n
                  • Kind of a quiet group, I’m sure Wobegon was creating song lyrics or penning a novel in his head while working out.<\/li>\n
                  • The aforementioned fastholes returned from their 22 mile jaunt in just under 40 minutes, and since they hadn’t broken a sweat yet, joined us for Mary.\u00a0 Except for Beverly, who showed up after COT, staring at his wrist and talking to himself, “4 minutes to Wapner.”\u00a0 Runners are weird.<\/li>\n<\/ul>\n

                    Prayer requests<\/strong><\/p>\n

                      \n
                    • Evidently Gump from F3 Columbia, lost his 19 year old son from a swimming accident recently. Heartbreaking.<\/li>\n
                    • Prayers of protection for the stupid people running up a hill tonight.<\/li>\n<\/ul>\n

                       <\/p>\n","protected":false},"excerpt":{"rendered":"

                      No Rocks Were Harmed Today Q: BAM Date: 7\/12\/18 Pax: Pinto, Wobegon, BAM Heading back to the original non-running\/running is stupid beatdown is always an honor.\u00a0 At B&W yesterday, Burns is also anti-running and said he would check us out.\u00a0 Alas, twas not to be.\u00a0 Must have been some kind of late night baseball tourney […]<\/p>\n","protected":false},"author":113,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85],"tags":[],"class_list":["post-5593","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5593","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5593"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5593\/revisions"}],"predecessor-version":[{"id":5595,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5593\/revisions\/5595"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}