{"id":6215,"date":"2018-09-06T09:06:55","date_gmt":"2018-09-06T13:06:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6215"},"modified":"2018-09-06T09:06:55","modified_gmt":"2018-09-06T13:06:55","slug":"whereareallthedashpax","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/whereareallthedashpax\/","title":{"rendered":"40 Minutes of Hell comes to #TRQ"},"content":{"rendered":"

Date: 09\/06\/2018<\/p>\n

Q: Harden<\/p>\n

Pax: Wobegon, TPS, Ziggy Stardusts, Harden<\/p>\n

________________________________________________________<\/p>\n

If you happen to be one of those who follow John Rothstein (@JonRothstein) on twitter you probably have noticed that he has been providing a daily countdown until college basketball season “officially” begins. Yes, I am a big football fan and love college football and my Redskins…..but that doesn’t change the fact that college basketball is right around the corner.<\/p>\n

So thanks @jonrothstein for YHC deciding to recycle “40 Minutes of Hell – TRQ edition”.<\/p>\n

4 pax showed up this morning @ speas elem for another fun adventure at TRQ. It went like this:<\/p>\n

Warm-o-rama<\/strong><\/p>\n

    \n
  1. SSH x 20 IC<\/li>\n
  2. Whirly x 20 IC<\/li>\n
  3. Hillbillies x 20 IC<\/li>\n
  4. Windmills x 20 IC<\/li>\n
  5. Mosey to rock quarry<\/li>\n<\/ol>\n

    The Thang – 40 Minutes of Hell – modified for strength training workout<\/strong><\/p>\n

    Partners: TPS & Harden; Wobegon & Ziggy<\/p>\n

    Instructions: Partner 1 stays at start and works toward goal reps of called exercise. Partner 2 backpedals to fire hydrant, completes a Bobby Hurley, then runs back. Flap Jack until goal reps are completed.<\/p>\n

    Goal: Constant movement with little to no breaks<\/p>\n

      \n
    • Exercise 1: Curls x 150<\/li>\n
    • Exercise 2: Squats x 300<\/li>\n
    • Exercise 3: WWII Sit-ups x 150<\/li>\n
    • Exercise 4: Arm Swirly Things x 300<\/li>\n
    • Exercise 5: Bent over rows x 150<\/li>\n<\/ul>\n

      Wall Work<\/strong><\/p>\n

      Remaining with your partner do the following:<\/p>\n

      P1 – sit in people’s chair<\/p>\n

      P2 – Wonderbra’s x 10<\/p>\n

      Flapjack and repeat x 3 = 30 reps of wonderbra’s per a person<\/p>\n

      Mosey back to start<\/p>\n

      Mary<\/strong><\/p>\n

        \n
      1. Penguin Crunch x 20 IC<\/li>\n
      2. R\/L Mutton Crunch x 10 IC<\/li>\n
      3. L\/R Mutton Crunch x 10 IC<\/li>\n<\/ol>\n

        Finished!<\/p>\n

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

          \n
        1. Silence was the name of the game today – 4 pax showed up, got out of their cars, and just stared at each other until YHC broke the silence.<\/li>\n
        2. Ziggy inquired about the difference between a “windmill” and “abe vogoda’s” – YHC has no idea, as my M, YHC just likes to screw around with the name of things.<\/li>\n
        3. During The Thang, no real conversation occurred again – just lots of hard work, sweat and groaning.<\/li>\n
        4. It was nice to join some guys that YHC doesn’t get to see often due to @run4thebourbon training.<\/li>\n<\/ol>\n

          COT<\/strong><\/p>\n

            \n
          1. Bourbon Chase is approaching – Team is getting after it. 35 days to go!<\/li>\n<\/ol>\n

            YHC took us out thing HIM for the day, the strength to get out, those who may be suffering, and asking that we be given the opportunity to share his grace with someone in our path today.<\/p>\n

            Wobegon – Thanks for the invite across country this morning. Where was everyone though? Are all the dash pax that scared of us from #WeFoCo?<\/p>\n

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

            Date: 09\/06\/2018 Q: Harden Pax: Wobegon, TPS, Ziggy Stardusts, Harden ________________________________________________________ If you happen to be one of those who follow John Rothstein (@JonRothstein) on twitter you probably have noticed that he has been providing a daily countdown until college basketball season “officially” begins. Yes, I am a big football fan and love college football […]<\/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":[114,85,116],"tags":[],"class_list":["post-6215","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry","category-wefoco"],"acf":{"q":"Harden","date":"09\/06\/2018","pax":"Wobegon, Ziggy Star Dust, TPS, Harden"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6215","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=6215"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6215\/revisions"}],"predecessor-version":[{"id":6216,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6215\/revisions\/6216"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}