{"id":9348,"date":"2019-06-20T11:10:56","date_gmt":"2019-06-20T15:10:56","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9348"},"modified":"2019-06-20T11:11:27","modified_gmt":"2019-06-20T15:11:27","slug":"trq-6-20-19","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/06\/trq-6-20-19\/","title":{"rendered":"TRQ 6\/20\/19"},"content":{"rendered":"<p>YHC arrived about 10 minutes early for some recovery stretching from Cheesesteak\u2019s conspiracy the day before. As I laid there stretching I wondered if anyone else would show. I was quickly reassured as Inkspot pulled in followed by several others who were considerate enough to not run me over. As we circled up for warmorama we were 6 strong, by the time we finished warmorama we were 8 strong. YHC was excited to see Pinto back out as I had run into him at the dealership while getting my car inspected.<\/p>\n<p>WoR: SSH, FAC, RAC, AV, Whirly, Sun Salutations<\/p>\n<p>Mosey to flag pole and then use the called mode of transport between each parking island, stopping at each one for a burpee and to change the mode of transit. Modes included carioca, carioca, skip, and maybe something else.<\/p>\n<p>Mosey to the playground for a minimurph: cycle through 5 pullups, 10 merkins, and 15 squats. Repeat the cycle until time is called.<\/p>\n<p>Mosey back to the road, jailbreak sprint to the gate, then walk to the rockpile. Select two shmedium rocks for a tabata-esque routine:<\/p>\n<ul>\n<li>Curls<\/li>\n<li>Tricep extensions<\/li>\n<li>21\u2019s: side raise, front raise, another exercise that has no name that I know of<\/li>\n<li>Upright row<\/li>\n<li>Bus driver<\/li>\n<\/ul>\n<p>Repeat<\/p>\n<p>Return rocks, mosey to gate and line up for a sprint back to the track entrance.<\/p>\n<p>Mosey to the playground for another 2 rounds of minimurph.<\/p>\n<p>Mosey to the cars for Mary by committee<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>HOG has his VQ at IS this Saturday<\/li>\n<\/ul>\n<p>Prayer requests:<\/p>\n<ul>\n<li>Be mindful that we are all going through something, be it family changes, health scares, job difficulties, etc. Be on the lookout for opportunities to support one another.<\/li>\n<\/ul>\n<p>Honor to lead this fine group, thanks for putting up with me.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC arrived about 10 minutes early for some recovery stretching from Cheesesteak\u2019s conspiracy the day before. As I laid there stretching I wondered if anyone else would show. I was quickly reassured as Inkspot pulled in followed by several others who were considerate enough to not run me over. As we circled up for warmorama [&hellip;]<\/p>\n","protected":false},"author":213,"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-9348","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Palin","date":"6\/20\/2019","pax":"Inkspot, von trap, pinto, Ziggy stardust, argyle, huckleberry, sgt Schultz, palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9348","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9348"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9348\/revisions"}],"predecessor-version":[{"id":9350,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9348\/revisions\/9350"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9348"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9348"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9348"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}