{"id":6654,"date":"2018-10-18T08:11:14","date_gmt":"2018-10-18T12:11:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6654"},"modified":"2018-10-18T08:22:37","modified_gmt":"2018-10-18T12:22:37","slug":"trq-200","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/trq-200\/","title":{"rendered":"TRQ 200!"},"content":{"rendered":"<p>10\/18\/2018<\/p>\n<p>Palin, Bubbles (WB), Undertow, Offsides, BAM, Ziggy Stardust,TPS, Butler, Whirly, Roosevelt, LiteBrite (WD), Rescue Annie, Wobegon, Zima, Van Gogh, Goofy<\/p>\n<p>16 Pax celebrated the 200th TRQ in style this morning.<span class=\"Apple-converted-space\">\u00a0 <\/span>It went something like this:<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><b><u>Warm-o-Rama<\/u><\/b><\/p>\n<p>We started with SSH then ran, karaoke\u2019d and bear crawled between other warm up exercises until we were all the way across the parking lot.<span class=\"Apple-converted-space\">\u00a0 <\/span>Then we did the following stuff:<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><b><u>The Thang<\/u><\/b><\/p>\n<p><u>Circuits with 200 Reps Total<\/u><\/p>\n<p>Choose two rocks &#8211; one smaller, one heavy.<span class=\"Apple-converted-space\">\u00a0 <\/span>When you get too tired to have good form on your heavy, go to the smaller rock. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>For clarity, 1st round we did 20 JS, 30 SC, 40 Curls, 50 OHP, 60 LF, 2nd round 20 Clap Merkins&#8230;&#8230;&#8230;<\/p>\n<p>20 Jump Squats\/Clap Merkins\/Burpees<\/p>\n<p>30 Skull Crushers\/Lunges (15 each)\/Bent Rows<\/p>\n<p>40 Curls\/OH Press\/Skull Crushers<\/p>\n<p>50 OH Press\/Squats\/Calf Raises (with rock)<\/p>\n<p>60 Low Flutter\/LBC\/Penguin Crunch<\/p>\n<p>&nbsp;<\/p>\n<p><u>Dora 200 <\/u>(P1 does exercise, P2 transports self to point and back)<\/p>\n<p>Merkins &#8211; 200. (P2 does Karaoke)<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Squats &#8211; 200 (P2 does Backward run up, the run forward back)<\/p>\n<p>LBC &#8211; 200 (P2 does bear crawl up or until tired then runs back)<\/p>\n<p>Out of time so&#8230;.FIN<\/p>\n<p><b><u>Announcements<\/u><\/b><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<ul>\n<li>Plenty of obstacle course opps &#8211; see Palin, Zima, or VG<\/li>\n<li>Several Pax have marathons coming up &#8211; God speed to each of you<\/li>\n<li>5k benefiting Crossnore soon. See Wobegon<\/li>\n<li>clown car to @F3Greensboro Sat. \u00a0See @starfish<\/li>\n<li>Undertow\u2019s dad is home and progressing<\/li>\n<li>Prayers for all those suffering with addiction<\/li>\n<\/ul>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li>Weather was perfect<\/li>\n<li>Pax had the jokes, aided by the ever MCing @BAM.<\/li>\n<li>Kotters to @Bubbles who is originally from Champagne IL.<span class=\"Apple-converted-space\">\u00a0 <\/span>BAM pointed out should have been named @DonHo due to his 1966 hit song, Tiny Bubbles. #TheThirdStepNameIsTheBest<\/li>\n<li>@Bueller made some comment in warm-o-Rama that elicited gee haws from the Pax &#8211; something about his M still sleeping.<span class=\"Apple-converted-space\">\u00a0 <\/span>#MissedItDueToCounting<\/li>\n<li>Huge Tclaps to @Wobegon and @ShortSale who carried on the tradition of #TRQ so well as site Q\u2019s following YHC. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>This non running workout was started for selfish reasons.<span class=\"Apple-converted-space\">\u00a0 <\/span>I was given word by the doc to substantially reduce my running and TRQ allowed me to stay part of this group that has become an important part of my life<\/li>\n<li>Through TRQ and F3 I have developed great friendships and men who make me a better man.<span class=\"Apple-converted-space\">\u00a0 <\/span>You inspire me every day<\/li>\n<li>I humbly hope that TRQ has given something back to each of you in return. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>10\/18\/2018 Palin, Bubbles (WB), Undertow, Offsides, BAM, Ziggy Stardust,TPS, Butler, Whirly, Roosevelt, LiteBrite (WD), Rescue Annie, Wobegon, Zima, Van Gogh, Goofy 16 Pax celebrated the 200th TRQ in style this morning.\u00a0 It went something like this:\u00a0 Warm-o-Rama We started with SSH then ran, karaoke\u2019d and bear crawled between other warm up exercises until we were [&hellip;]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-6654","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Goofy","date":"10\/18\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6654","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6654"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6654\/revisions"}],"predecessor-version":[{"id":6656,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6654\/revisions\/6656"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6654"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6654"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6654"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}