{"id":9545,"date":"2019-07-09T17:59:59","date_gmt":"2019-07-09T21:59:59","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9545"},"modified":"2019-07-09T17:59:59","modified_gmt":"2019-07-09T21:59:59","slug":"where-are-the-rocks","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/where-are-the-rocks\/","title":{"rendered":"Where are the rocks?"},"content":{"rendered":"<p>A nice breeze coupled with the opportunity to work out with some fellas YHC doesn\u2019t frequently see made for a great morning within the hallowed walls of Parliament.\u00a0 Here\u2019s what we did.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<ul>\n<li>SSX x 20 (IC)<\/li>\n<li>Slow Abe Vigoda x 5 (IC)<\/li>\n<li>Grasspickers with behind-the-back clap (trying to move Whirly to better health) x 15 (IC)<\/li>\n<li>Sun salutations x 5 (IC)<\/li>\n<\/ul>\n<p><strong><u>\u00a0<\/u><\/strong><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Bear crawl from launch to wall, ~60 yards, for some wall work.<\/p>\n<ul>\n<li>Handwalking BTTW, ~10 yards<\/li>\n<li>Reverse handwalking BTTW, ~10 yards<\/li>\n<li>Seated head, shoulders, knees, toes<\/li>\n<li>Aussie Mtn. Climbers x 10 (IC)<\/li>\n<li>Alternating seated pistol squats<\/li>\n<li>Aussie Mt. Climbers x 10 (IC)<\/li>\n<li>Seated head shoulders, knees, toes<\/li>\n<li>Aussie Mt. Climbers x 10 (IC)<\/li>\n<\/ul>\n<p>Mosey ~20 yards further for a little arm routine to \u201cIn Your Arms\u201d by Bon Jovi (5:17 long).<\/p>\n<ul>\n<li>On your six, AMRAP arm exercise during the chorus; AMRAP James Bonds the rest of the song.\n<ul>\n<li>First chorus: Seal + OH claps<\/li>\n<li>Second chorus: ASTs<\/li>\n<li>Moroccan Arm Twists<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Mosey around side of building where a cone awaited for Tabatta, 30 seconds on, 10 off:<\/p>\n<ul>\n<li>Dive bombers<\/li>\n<li>Climbers<\/li>\n<li>Dan Taylors<\/li>\n<li>Penguin Crunch<\/li>\n<li>Diamond Merkins<\/li>\n<li>Jack Reachers<\/li>\n<\/ul>\n<p>Repeato<\/p>\n<p>Mosey to other side of school, pick up a block for more Tabatta, 30 seconds on, 10 off:<\/p>\n<ul>\n<li>Curls<\/li>\n<li>Low Dolly<\/li>\n<li>OH Press<\/li>\n<li>Crunchy Frog<\/li>\n<li>Front-lat raise<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Time running short; head to picnic tables for a couple rounds of dips + leg exercises.<\/p>\n<p>The End.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Wednesday Qs: Someone (sorry, phone schitzed out) has Hell\u2019s Bells, Splash has Mayhem Q with a promised special appearance from Patch<\/li>\n<li>Thursday Q: Greenspan at TRQ<\/li>\n<li>Special announcement at Purgatory on Saturday from Bluto, the Nantan.<\/li>\n<li>August 1<sup>st<\/sup> WIB will launch from Bluto\u2019s house. More details coming from Spam.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Bluto\u2019s recovery<\/li>\n<li>Sour Mash\u2019s M traveling to Austing; Sour Mash home with the kids.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<p>Fender has twinkle toes.\u00a0 He ran along parking curbs at full speed without any indication of balance impairment.<\/p>\n<p>Good to work out with DJR who is a friend of Sour Mash and hasn\u2019t posted in several months.\u00a0 #Kotters!\u00a0 Both showed perseverance throughout.<\/p>\n<p>Ditto to Gucci on the hard work.\u00a0 Gucci also indicated that jack reachers following the shoulder and arm work were harder than expected.<\/p>\n<p>Goofy and Boomerang held their blocks above their heads during low dolly.\u00a0 YHC is not sure the workout was sufficient for them.\u00a0 Furthermore, Boomerang returned to the country less than 12 hours before following a mission trip to Kenya.\u00a0 #Tclaps.<\/p>\n<p>Spam announced during the bear crawl that the rule against running at Parliament was not exactly a strict rule, particularly with Sgt. Schultz absent.\u00a0 He also announced that some of the music YHC brought was acceptable; YHC is pleased.<\/p>\n<p>Great to see Snyder after rucking with him Sunday.\u00a0 He was a quiet man who took care of business.<\/p>\n<p>YHC pulled the \u201cI\u2019m Qing a workout I\u2019ve never posted to before\u201d for the first time which resulted in a tough night sleeping.\u00a0 YHC had scouted the AO on Saturday and was unable to locate the fabled blocks.\u00a0 Thankfully, Boomerang and DJR showed up early enough to guide YHC to the treasure chest.\u00a0 YHC was encouraged by the men throughout and thankful for their fellowship and drive to get stronger physically, mentally, and spiritually.<\/p>\n<p>Musical selection included:\u00a0 Jet Airliner (Steve Miller), Junior\u2019s Farm (Wings), Fire on the Mountain (Marshall Tucker Band), Drive In Drive Out (DMB), In These Arms (Bon Jovi), Dani California (Red Hot Chili Peppers), Dance, Dance, Dance (Steve Miller), Things That Make You Go Hmmmm (C&amp;C Music Factory), Thunderstruck (AC\/DC).<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A nice breeze coupled with the opportunity to work out with some fellas YHC doesn\u2019t frequently see made for a great morning within the hallowed walls of Parliament.\u00a0 Here\u2019s what we did. Warmarama: SSX x 20 (IC) Slow Abe Vigoda x 5 (IC) Grasspickers with behind-the-back clap (trying to move Whirly to better health) x [&hellip;]<\/p>\n","protected":false},"author":472,"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-9545","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Greenspan","date":"7\/9\/2019","pax":"Spamalot, Sour Mash, Gucci, Boomerang, Snyder, Fender, Goofy, DJR"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9545","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9545"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9545\/revisions"}],"predecessor-version":[{"id":9547,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9545\/revisions\/9547"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9545"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9545"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9545"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}