{"id":7879,"date":"2019-01-31T17:16:49","date_gmt":"2019-01-31T21:16:49","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7879"},"modified":"2019-01-31T17:16:49","modified_gmt":"2019-01-31T21:16:49","slug":"warm-and-cozy-at-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/01\/warm-and-cozy-at-trq\/","title":{"rendered":"Warm and Cozy at TRQ"},"content":{"rendered":"<p>YHC had his second Q of the week, thanks to an illness last week that made me switch Flatlines with Van Gogh.\u00a0 But the concept and goal of TRQ is quite different from Flatline, so no way\u00a0I could repeat.\u00a0 Secondly, YHC planned for (and got) temps in the high teens.\u00a0 This meant that the number of Pax would be relatively few (correct,\u00a0only 4) and staying warm would require non-running cardio work.\u00a0 So YHC laid out and generally executed the following plan, purposefully mixing in higher reps and high-heart-rate inducing exercises throughout.\u00a0 The THANG:<\/p>\n<p>Warm up near flag pole<\/p>\n<p>Jump ropes IC<\/p>\n<p>IW IC<\/p>\n<p>Merkins IC<\/p>\n<p>SSH IC<\/p>\n<p>Squats IC<\/p>\n<p>Hillbillies IC<\/p>\n<p>Mtn Climbers IC<\/p>\n<p>Jump Squats OYO<\/p>\n<p>Toy Soldiers IC<\/p>\n<p>Run to end of parking lot for Peter Parkers IC<\/p>\n<p>Run to lower part of circle and partner up.<\/p>\n<p>Partner Wheelbarrow across grass to other side (top) of circle and run around circle to start and flapjack<\/p>\n<p>Repeat with Partner Pull and flapjack<\/p>\n<p>Repeat with Partner Push and flapjack<\/p>\n<p>Over to wall and KB \u2013 line up tight and wall sit. Pass KB down. Last person (start with Q) bear crawl pushes the KB back to start and repeat through all pax.<\/p>\n<p>Circle up a little tight. One pax does 10 skull crushers with KB while rest do Jack Reachers, then pass bell through all the pax.<\/p>\n<p>Repeat with 10 KB squats while other squat.<\/p>\n<p>Repeat with 10 right arm lifts while others Nolan Ryan right arm punch.<\/p>\n<p>Repeat with 10 left arm lifts while others Nolan Ryan left arm punch.<\/p>\n<p>At bottom of circle to top, do 3-man grinders with SSHs at bottom and lunges at top, running CCW around the circle.<\/p>\n<p>Repeat with Mountain climbers at bottom and side squats at top.<\/p>\n<p>Repeat with running with scissors at bottom and Mike Tysons at wall.<\/p>\n<p>Repeat wall sit and pass KB with bear crawl push return.<\/p>\n<p>Return to end of lot.<\/p>\n<p>Skip to first planter<\/p>\n<p>Hop to second<\/p>\n<p>Bear crawl to third<\/p>\n<p>Lunge walk to end<\/p>\n<p>Back to start for Mary<\/p>\n<p>Fire hydrants each leg<\/p>\n<p>Box cutters each direction.<\/p>\n<p>FIN<\/p>\n<p>&nbsp;<\/p>\n<p>COT<\/p>\n<ul>\n<li>Q didn&#8217;t let us count off and simply said, &#8220;Four.\u00a0 Name-o-rama time.&#8221;<\/li>\n<li>Prayers for those not in permanent shelter in W-S and all over the Midwest, especially.<\/li>\n<li>Prayers for Proehl.<\/li>\n<li>For unspoken prayer requests.<\/li>\n<li>For those battling addictions.<\/li>\n<li>YHC took us out.<\/li>\n<\/ul>\n<p>NMM<\/p>\n<ul>\n<li>YHC was pretty accurate in his pre-tweet with the arrivals just after 0525 but no one emerging from their cars until about 0529.\u00a0 Was about to be a 3-man deal, but Sgt Schultz arrived about three exercises in.\u00a0 YHC thanked Sarge for coming, but what he meant to say was thanks for each of them that made a reasonable 4-man team to allow partner work and grinder work.<\/li>\n<li>The Q drove his 25-lb kettlebell to the back of the cafeteria.\u00a0 Was going to leave it there and fetch it after the workout, but Sarge couldn&#8217;t leave it behind, so he and Goofy alternated carrying it, which meant modifications for the modes of transportation back.<\/li>\n<li>Wobegon and YHC partnered for wheelbarrows etc., while Goofy and SS partnered up.\u00a0 All about the same sizes, which was nice.<\/li>\n<li>Was sorta glad we had only 4 during the wall sit\/slide the bell while bear crawling portion.\u00a0 And the number\u00a0worked well for the pass the KB around portion as well.\u00a0 Goofy noted that Jack Reachers were a bit easier once he finished his 10 skull crushers with a KB.<\/li>\n<li>During the &#8220;3&#8221; man grinder, Goofy and YHC counted as one man, staying together the whole time.\u00a0 It was nice, as he and I used to work pretty closely together, but now I only see him in the gloom, basically.\u00a0 Good catching up with all of these guys.<\/li>\n<li>YHC had stored the KB inside his (modestly) heated home the night before.\u00a0 This was helpful, as our fingers would have been pretty cold if it had been out all night or if we had used a local rock.<\/li>\n<li>The Pax seemed to stay warm and didn&#8217;t complain.<\/li>\n<li>I know it&#8217;s cold, but all of us know the truth that we don&#8217;t stay cold during outdoor workouts at F3, so that is no excuse for not posting.\u00a0 We need to trust each other, that the Qs will plan the beatdown in accordance with the weather and in keeping with the concept of each particular workout.\u00a0 Some warm gloves and a warm beanie hat will cover most any weather in these parts with maybe one extra layer on top when it gets toward 20 degrees.\u00a0 Come on out!<\/li>\n<li>Goofy reminded us that we need to be reaching out to others to post to F3, as they need it AND as we need their fellowship.\u00a0 Reach out to someone today.<\/li>\n<\/ul>\n<p>Always an honor to plan and lead the workout.\u00a0 Wobegon is doing a great job as site Q, so keep coming out to TRQ!<\/p>\n<p>Peace,<\/p>\n<p>Burlap<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC had his second Q of the week, thanks to an illness last week that made me switch Flatlines with Van Gogh.\u00a0 But the concept and goal of TRQ is quite different from Flatline, so no way\u00a0I could repeat.\u00a0 Secondly, YHC planned for (and got) temps in the high teens.\u00a0 This meant that the number [&hellip;]<\/p>\n","protected":false},"author":204,"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-7879","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Burlap","date":"31 Jan 2019","pax":"Wobegon (site Q and WB), Sgt Schultz, Goofy, and Burlap (QIC and WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7879","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7879"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7879\/revisions"}],"predecessor-version":[{"id":7880,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7879\/revisions\/7880"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7879"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7879"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7879"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}