{"id":6700,"date":"2018-10-25T16:19:56","date_gmt":"2018-10-25T20:19:56","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6700"},"modified":"2018-10-25T16:19:56","modified_gmt":"2018-10-25T20:19:56","slug":"the-wall-and-some-rocks-at-trq-10-25-2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/the-wall-and-some-rocks-at-trq-10-25-2018\/","title":{"rendered":"The Wall and Some Rocks at TRQ 10\/25\/2018"},"content":{"rendered":"<p><strong>The Wall and Some Rocks at TRQ 10\/25\/2018<\/strong><\/p>\n<p>10\/25\/2018<\/p>\n<p>PAX:\u00a0\u00a0Rust Bucket (QIC, WD), Huckleberry (WB), Knope (visitor from F3 Durham), Wobegon, TPS, Ziggy Stardust, Touch Me Not<\/p>\n<p>&nbsp;<\/p>\n<p>7 PAX turned out for a chilly October morning edition of TRQ, including a visitor from up the road in Durham. It went something like this:<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Warm-a-Rama:<\/strong><\/p>\n<ul>\n<li>5 Burpees &#8211; OYO<\/li>\n<li>SSH &#8211; IC<\/li>\n<li>5 Burpees &#8211; OYO<\/li>\n<li>Toy Soldiers &#8211; IC<\/li>\n<li>5 Burpees &#8211; OYO<\/li>\n<li>Whirly with a Clap &#8211; IC<\/li>\n<li>5 Burpees &#8211; OYO<\/li>\n<li>SSH &#8211; IC<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>The Thang:<\/strong><\/p>\n<p>Mosey to the rock pile and select a medium sized rock for the following:<\/p>\n<p>Overhead Press, Curls, Skull Crushers, Bent Over Rows &#8211; John Cusak run with your rock around the island.<\/p>\n<p>Above exercises were performed in groups of 5 repetitions for the first round then increasing to 10, 15, and 20 repetitions for subsequent rounds.<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey John Cusak style to the wall for:<\/p>\n<p>Wall sits for a period of time with your rock on your lap. Perform 20 Jack Reachers &#8211; Recover and shake out the legs then:<\/p>\n<p>Wall sits for a period of time with your rock on your lap. Perform 35 Jack Reachers &#8211; Recover and shake out the legs then:<\/p>\n<p>Wall sits for a period of time with your rock on your lap. Perform 50 Jack Reachers &#8211; Recover.<\/p>\n<p>&nbsp;<\/p>\n<p>Place your rocks about 10 yards away from the wall and perform Bear Crawls to your rock, Crawl Bear back to the wall and perform 5 Mike Tysons.<\/p>\n<p>Repeato but increasing number of Mike Tysons to 10 and then 15 for subsequent rounds.<\/p>\n<p>&nbsp;<\/p>\n<p>Go BTTW for a period of time. Recover.<\/p>\n<p>Mosey John Cusak style to the rock pile and return rocks.<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey back to the parking lot for continued pain.<\/p>\n<p>Perform Railroad Tracks from one end of the parking lot to the other. Return to original spot and circle up for:<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Mary:<\/strong><\/p>\n<p>Ring of Fire &#8211; 2 rounds<\/p>\n<p>American Hammer for a period of time.<\/p>\n<p>Finish.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Announcements\/NMM:<\/strong><\/p>\n<p>Some crazy obstacle course races coming up, watch Twitter or contact Palin \/ Van Gogh for details.<\/p>\n<p>Great work by the visiting PAX, Knope. He barely broke a sweat.<\/p>\n<p>Touch Me Not and Huckleberry were smiling the whole time&#8230; I think I was way too easy on them. Promise to make up for it next time.<\/p>\n<p>Ziggy, TPS, and Wobegon all put in strong showings and I could tell they were pushing&#8230; getting stronger!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>COT:<\/strong><\/p>\n<p>YHC took us out with a prayer for those struggling with addiction and for guidance in becoming a better man each day, regardless of what shoes we&#8217;re wearing.<\/p>\n<p>&nbsp;<\/p>\n<p>Thanks for the keys, Wobegon, an honor to lead these men!<\/p>\n<p>Rust Bucket.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Wall and Some Rocks at TRQ 10\/25\/2018 10\/25\/2018 PAX:\u00a0\u00a0Rust Bucket (QIC, WD), Huckleberry (WB), Knope (visitor from F3 Durham), Wobegon, TPS, Ziggy Stardust, Touch Me Not &nbsp; 7 PAX turned out for a chilly October morning edition of TRQ, including a visitor from up the road in Durham. It went something like this: &nbsp; [&hellip;]<\/p>\n","protected":false},"author":166,"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-6700","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Rust Bucket","date":"10\/25\/2018","pax":"Rust Bucket (QIC, WD), Huckleberry (WB), Knope (visitor from F3 Durham), Wobegon, TPS, Ziggy Stardust, Touch Me Not"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6700","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\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6700"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6700\/revisions"}],"predecessor-version":[{"id":6703,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6700\/revisions\/6703"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6700"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}