{"id":8182,"date":"2019-02-28T23:12:04","date_gmt":"2019-03-01T03:12:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8182"},"modified":"2019-02-28T23:12:04","modified_gmt":"2019-03-01T03:12:04","slug":"pillars-of-progress-built-at-the-rock-quarry","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/02\/pillars-of-progress-built-at-the-rock-quarry\/","title":{"rendered":"Pillars of Progress built at The Rock Quarry"},"content":{"rendered":"<p>6 PAX assembled in the foggy gloom for a Core\/low running workout with YHC as the Q.\u00a0 Given the misty weather conditions, I arrived exactly on time, which is launch time 5:30, so it was official.\u00a0 Or something.<\/p>\n<p>Warmarama: SSH, IW, Hillbillies, Arm Swirly (forward &amp; back), Whirly with a clap, Abe Vigoda (super old man style), squats, merkins<\/p>\n<p>Mosey about 20 feet to the parking lot near the covered pathway.<\/p>\n<p><strong>Pillars of Progress:<\/strong> YHC counted off 10 columns along the covered pathway into the school.\u00a0 Each column do a burpee, ascending as you go, bear crawl in between.\u00a0 55 burpees for those keeping score at home.<\/p>\n<p>Looked good on paper.<\/p>\n<p><strong>Flower (Green Sally Up):<\/strong> Often called Bring Sally Up, this is a song sampled by Moby sung by 3 women simply repeating &#8220;Green Sally up and green Sally down, Lift and squat, gotta tear the ground&#8221;.\u00a0 When combined with alternating between the up merkin position and the down merkin position, it&#8217;s slightly less endearing.\u00a0 Haven&#8217;t done this in a while.\u00a0 And it showed.\u00a0 Everyone loved this<\/p>\n<p><strong>Chibatta:<\/strong> YHC introduced a couple of Rollback moves to the PAX<\/p>\n<p>Set 1: (8 rounds, 4 exercises, 45sec on, 15 off); #Omaha to 30sec working for time constraint after 4 rounds<\/p>\n<ul>\n<li>Rollback to left lunge, squat, right lunge, squat<\/li>\n<li>Burpees<\/li>\n<li>Freddy Mercury<\/li>\n<li>Plank Jacks<\/li>\n<\/ul>\n<p>Set 2: (8 rounds, 4 exercises, 30sec on, 15 off)<\/p>\n<ul>\n<li>Rollback Merkins<\/li>\n<li>front kick to lunge back, alternating legs<\/li>\n<li>low flutter<\/li>\n<li>mountain climbers<\/li>\n<\/ul>\n<p><strong>Broga:<\/strong><\/p>\n<p>YHC led the PAX through a variation of the Sun Salutation.\u00a0 We faced East.\u00a0 It got brighter in that direction after we finished.\u00a0 You&#8217;re welcome, &#8216;Merica. #Bam and #Burlap arrived from their run during this segment<\/p>\n<p>Downdog to plank series:<\/p>\n<p>Get into Downward Facing Dog, lift right leg in the air, float forward to plank with right knee under chest, hold for 15 secs, go back up to D-dog with right leg in the air.\u00a0 Float forward to right knee to right elbow, back up.\u00a0 Float forward to right knee to left elbow, back up.\u00a0 Repeat on other side<\/p>\n<p>MOM: Penguin Crunch, Freddy Mercury, Crunchy Fra&#8230; (#OMAHA!), Heels to Heaven, Plank<\/p>\n<p>Donezo!<\/p>\n<p><span style=\"text-decoration: underline;\">Announcements<\/span><\/p>\n<ul>\n<li>YHC praised my sister&#8217;s Amy (#FiACharlotte Chiquita) , for her birthday today.<\/li>\n<li>Support Run Ranger Run.\u00a0 Today&#8217;s the last day to get in some miles<\/li>\n<\/ul>\n<p>COT: BAM took us out with prayers for peace and the mission of caring for our vets who have fought for us; gave thanks to our bodies, our community, and the mission to take what we have and give back, to help others.<\/p>\n<p><span style=\"text-decoration: underline;\">Moleskin<\/span><\/p>\n<ul>\n<li>Sorry for arriving just on time.\u00a0 Thank you to the PAX for patience<\/li>\n<li>Nice to meet both OC and Razzle Dazzle. I need to post to TRQ more often.<\/li>\n<li>Great to see Burlap, albeit briefly.\u00a0 He stuck around after his run with BAM for the Math Test.\u00a0 #HIM<\/li>\n<li>Thanks to BAM for his words during COT.\u00a0 Do for others because you can and live by example.<\/li>\n<li>OC mentioned during Pillars of Progress that bear crawls and burpees combine his two favorite things.\u00a0 Not sure if he was telling the truth, but making a note for future Qs.<\/li>\n<li>A fair amount of MC when we did yet more burpees during Chibatta.\u00a0 Sorry for lack of imagination<\/li>\n<li>Hope you liked the Wal-Mart Merkins (Rollback merkins).\u00a0 You&#8217;ll see them again.<\/li>\n<li>Great to see TPS again.\u00a0 Last hung out with him at Flatline a few months ago.<\/li>\n<li>Huckleberry is a hoss and made the workout look easy.\u00a0 Also, he&#8217;s a fan of Green Sally, Up.<\/li>\n<li>Way to get at it this morning, Woebegon!\u00a0 Thanks for the keys!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>6 PAX assembled in the foggy gloom for a Core\/low running workout with YHC as the Q.\u00a0 Given the misty weather conditions, I arrived exactly on time, which is launch time 5:30, so it was official.\u00a0 Or something. Warmarama: SSH, IW, Hillbillies, Arm Swirly (forward &amp; back), Whirly with a clap, Abe Vigoda (super old [&hellip;]<\/p>\n","protected":false},"author":49,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[117],"class_list":["post-8182","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","tag-winston-salem"],"acf":{"q":"Spicoli","date":"2\/28\/19","pax":"Wobegon, TPS, Huckleberry (WB), Razzle Dazzle, OC (WD), Spicoli (QIC), <br \/>\r\n<br \/>\r\nBurlap, Bam (The two runners padded our numbers to 8)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8182","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\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8182"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8182\/revisions"}],"predecessor-version":[{"id":8196,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8182\/revisions\/8196"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8182"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8182"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8182"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}