{"id":7238,"date":"2018-12-15T10:36:04","date_gmt":"2018-12-15T14:36:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7238"},"modified":"2018-12-15T10:36:06","modified_gmt":"2018-12-15T14:36:06","slug":"trq-12-13-2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/12\/trq-12-13-2018\/","title":{"rendered":"TRQ &#8211; 12\/13\/2018"},"content":{"rendered":"\n<p>NO rocks where harmed in this workout because none were used due to them being covered in snow!<\/p>\n\n\n\n<p>6 brave PAX weathered the snow and black ice: TPS (Q), Bulldog, Wobegon, Goofy, Bueller and last, but not least Graham Treakle. Graham was an FNG&#8230;now he is officially the Heatmiser. Welcome Heatmiser!<\/p>\n\n\n\n<p><strong>Warm O Rama:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>SSH x 20<\/li><li>Imperial Walkers x 15<\/li><li>Whirly x 20<\/li><li>Arm Swirly Things (FWD) x 20<\/li><li>Arm Swirly Things (REV) x 20<\/li><li>Seal Claps x 20<\/li><\/ul>\n\n\n\n<p><strong>The Thang:<\/strong><\/p>\n\n\n\n<p>Mosey to flag pole; then bear crawl to 2<sup>nd<\/sup> light\npost. From there, we lunge walked to the end of the parking lot by the wall<\/p>\n\n\n\n<p>Partner up size did not matter, all merkins will be 20 reps, PAX\nwere asked to go slow and with good form. <\/p>\n\n\n\n<p>Merkins<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Partner 1 Regular merkin x20<\/li><li>Partner 2 LBC until partner 1 is done, then flapjack<\/li><li>SSH until the 6 is up<\/li><\/ul>\n\n\n\n<p>Repeato, but <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Partner 1&nbsp;Diamond merkin<\/li><li>Partner 2&nbsp;Low flutter<\/li><\/ul>\n\n\n\n<p>Repeato, but<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Partner 1 Wide merkin<\/li><li>Partner 2 Box cutter<\/li><\/ul>\n\n\n\n<p>Wall\ninterlude:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Peoples chair with 50 Jack Reachers<\/li><li>BTTW while each PAX counts to 10<\/li><\/ul>\n\n\n\n<p>For a break from the Merkins, we spent some time with Dora<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>100 Peter Parkers, double count<\/li><li>200 Squats<\/li><li>300 LBCs<\/li><\/ul>\n\n\n\n<p>Then we returned to the Merkins<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Partner 1 Regular merkin x20<\/li><li>Partner 2 LBC until partner 1 is done, then flapjack<\/li><li>SSH until the 6 is up<\/li><\/ul>\n\n\n\n<p>Repeato, but <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Partner 1&nbsp;Diamond merkin<\/li><li>Partner 2&nbsp;Low flutter<\/li><\/ul>\n\n\n\n<p>Repeato,\nbut<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Partner 1 Wide merkins<\/li><li>Partner 2 Box cutter<\/li><\/ul>\n\n\n\n<p>Wall\ninterlude:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Peoples chair with 20 head\/shoulders\/knees\/toes<\/li><\/ul>\n\n\n\n<p><strong>Mary:<\/strong><\/p>\n\n\n\n<p>Mosey back to cars for Mary<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Mary by Committee<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>NO rocks where harmed in this workout because none were used due to them being covered in snow! 6 brave PAX weathered the snow and black ice: TPS (Q), Bulldog, Wobegon, Goofy, Bueller and last, but not least Graham Treakle. Graham was an FNG&#8230;now he is officially the Heatmiser. Welcome Heatmiser! Warm O Rama: SSH [&hellip;]<\/p>\n","protected":false},"author":404,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7238","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7238","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\/404"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7238"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7238\/revisions"}],"predecessor-version":[{"id":7240,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7238\/revisions\/7240"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7238"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7238"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7238"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}