{"id":6386,"date":"2018-09-20T07:07:08","date_gmt":"2018-09-20T11:07:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6386"},"modified":"2018-09-21T10:27:55","modified_gmt":"2018-09-21T14:27:55","slug":"still-muggy-last-day-of-summer-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/still-muggy-last-day-of-summer-at-trq\/","title":{"rendered":"Still muggy last day of summer at TRQ"},"content":{"rendered":"<p><strong>6 PAX at TRQ<\/strong>, with nary a breath of wind.\u00a0 Muggy but not menacing skies.\u00a0 Many thoughts spoken or unspoken about North and South Carolinians who have lost and endured much this past week.<\/p>\n<p>&nbsp;<\/p>\n<p>WARM:\u00a0 \u00a0SSH, Abe, Whirly, IST, Merkin, LBC, Hammer (MC: what? Mary so soon?)<\/p>\n<p>FLAG:\u00a0 \u00a0Arm Circ F, Arm Circ B, T-claps, CH Squats<\/p>\n<p>CANOPY:\u00a0 \u00a0Toe Raises, Burpees (pattern emerges for those who need a pattern)<\/p>\n<p>LINES:\u00a0 \u00a0Q-Back drills in the parking lot, Karaoke back<\/p>\n<p>WALL:\u00a0 The People&#8217;s Chair, Jump Squats (musings on whether the chair TRULY belongs to the people)<\/p>\n<p>ROCKPILE:\u00a0 \u00a0Pick an appropriate size rock with the right density, based on&#8230; for Series of Curls, Presses, Skulls, Rowers<\/p>\n<p>CAFETERIA WALL: Balls to the Wall.\u00a0 Back to Rockpile for 1\/2 of what we just did.\u00a0 THrow in the Atlas Exercise<\/p>\n<p>LIDO:\u00a0 \u00a0Step Ups R, then Dips, Step Ups L, then Dips.\u00a0 Box Jumps, then Dips<\/p>\n<p>MARY:\u00a0 \u00a0Freddies, Penguins, Mutton R and L, Shark in the Waters, Low Flutters&#8230; LBC and Hammers (nice foreshadowing).<\/p>\n<p>&nbsp;<\/p>\n<p>Q was feeling a few extra aches and pains, and modified even with the Whirlies.\u00a0 Solid work by entire PAX pulled Q through.<\/p>\n<p>Prayers for all the coastal and inland residents, may still without power or unsure of status of their homes.\u00a0 Thoughts for TPS&#8217;s family in Wilmington uncertain about extent of property damage.\u00a0 Prayers for my father, recovering from chemotherapy and displaced by the hurricane.\u00a0 All in all, doing well, thank you sincerely for your thoughtful prayers.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>6 PAX at TRQ, with nary a breath of wind.\u00a0 Muggy but not menacing skies.\u00a0 Many thoughts spoken or unspoken about North and South Carolinians who have lost and endured much this past week. &nbsp; WARM:\u00a0 \u00a0SSH, Abe, Whirly, IST, Merkin, LBC, Hammer (MC: what? Mary so soon?) FLAG:\u00a0 \u00a0Arm Circ F, Arm Circ B, [&hellip;]<\/p>\n","protected":false},"author":154,"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-6386","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","category-uncategorized"],"acf":{"q":"Undertow","date":"9\/20\/2018","pax":"Goofy, TPS, Turnover, Ink Spot, Ziggy Stardust, Undertow"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6386","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\/154"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6386"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6386\/revisions"}],"predecessor-version":[{"id":6388,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6386\/revisions\/6388"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6386"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6386"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6386"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}