{"id":6281,"date":"2018-09-13T19:11:43","date_gmt":"2018-09-13T23:11:43","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6281"},"modified":"2018-09-13T19:11:43","modified_gmt":"2018-09-13T23:11:43","slug":"just-a-wall-and-a-rock-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/just-a-wall-and-a-rock-at-trq\/","title":{"rendered":"Just a wall and a rock at TRQ"},"content":{"rendered":"

Pax:\u00a0 Uncle Fester, Special K (F3Wilmington), Spamalot, Bulldog, Wobegon, Ink Spot (WD – Happy B-day!), Palin, Cherry Pie, Turnover (WB), Thumper, Burlap<\/p>\n

SSHs x20 IC — mosey to parking lot by flag pole — ISTs x 15 IC — mosey to end of parking lot — Squats x 20 IC — mosey to gate — Peter Parkers x15 IC — mosey to rock pile and choose medium rock.<\/p>\n

To wall and line rocks up about 25 feet from wall with some space between pax.\u00a0\u00a0For every song, Pax will AMRAP the following pattern: transport to rock, exercise, reverse transport to wall, exercise, repeat.<\/p>\n

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  1. Bear crawl – 10 curls – crawl bear – 5 Mike Tysons<\/li>\n
  2. Crabwalk – 10 squats with kick (5 each) – walkcrab – wallsit with 10 jack reachers<\/li>\n
  3. lunge walk – 10 skaters each side – reverse – 10 donkey kicks<\/li>\n
  4. duck walk – 20 monkey humpers – duck walk – 20 WWIIs<\/li>\n
  5. bear crawl – 10 plank rockslides each side – crawl bear – 10 toy soldiers each side<\/li>\n
  6. lunge walk – 10 skull crushers – reverse – 20 rebound drills<\/li>\n<\/ol>\n

    Return rocks and mosey to start.<\/p>\n

    Mary with American Hammer, Low Dolley, and Low Flutter.\u00a0 Alarm sounded at 0615.\u00a0 Fin.<\/p>\n

    COT<\/p>\n