It was a busy weekend and last night YHC checked twitter some and learned there was an EC run before VI but didn’t check to see who was the Q for the day.\u00a0 Luckily I posted for EC run and in the gathering of pax I asked “So who’s the Q today?”\u00a0 The immediate response was “You are!” Sour Mash even confirmed it with his phone.\u00a0 No argument.\u00a0 Just go with it.<\/p>\n
YHC quickly went into Q mode. An FNG had found us.\u00a0 Intros had been made and a disclaimer was in order.\u00a0 And we were off right on time.<\/p>\n
THE THANG<\/strong><\/p>\n Normal warmorama stuff then some dynamic stuff (hi knees, butt kickers, Apollo Creeds and cariokes)<\/p>\n We then moseyed to the lower track.\u00a0 YHC pulled an oldie but a goodie from the memory bank – The Super Collider.\u00a0 We partnered up and ran in opposite directions and upon meeting our partner performed 10 Booyah merkins, 20 partner assisted WWII sit ups and 30 squats.\u00a0 We ran roughly 2 complete laps which meant 4 sets of exercises. Sour Mash left for school at this point.<\/p>\n On to the shelter for 2 rounds of right leg step ups, irkins, left leg step ups, dips and bench presses.<\/p>\n Back to parking lot for Mary – which was mostly normal stuff but YHC pulled out the old Superman\/Banana which seemed to be a #crowdpleaser.<\/p>\n Done at 6:15 – no planning but plenty of work<\/p>\n NMM<\/strong><\/p>\n 5 were there for a 2 mileish EC run with Fender and Schneider out front, YHC in the middle and TSC and Sour Mash protecting our rear<\/p>\n Our FNG (fka Brendan Schneider) found us today with some direction from long lost Dashpax Alright Alright.\u00a0 He’s from Pittsburgh, went to Clemson and works at BB&T but nothing was working until he said he had 3 kids under 3.\u00a0 Mudfoot gets credit for the multisensory name Loaded Diaper. Welcome<\/p>\n The aforementioned near Q fail led to a little humor but YHC went with it and think we all got in a good day’s work<\/p>\n TSC had a squeaky bracket on bench presses – YHC thinks there’s a pill for that<\/p>\n ANNOUNCEMENTS<\/strong><\/p>\n Schneider has Q tomorrow at Parliament.\u00a0 The WeFoCo Iron Pax Challenge workout will be Wed with Hells Bells relocating to Y for pull up bars.\u00a0 Start at 5:15.<\/p>\n Check Twitter for other location and time of other Dash IPC<\/p>\n COT<\/strong><\/p>\n TSC is ISO new job<\/p>\n YHC mentioned several undergoing cancer treatment<\/p>\n YHC took us out<\/p>\n Always an honor even more so when it’s a surprise<\/p>\n DQ<\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" It was a busy weekend and last night YHC checked twitter some and learned there was an EC run before VI but didn’t check to see who was the Q for the day.\u00a0 Luckily I posted for EC run and in the gathering of pax I asked “So who’s the Q today?”\u00a0 The immediate response […]<\/p>\n","protected":false},"author":191,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77],"tags":[],"class_list":["post-10240","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy"],"acf":{"q":"Drama Queen","date":"09\/16\/2019","pax":"Fender, Schneider, The Singing Cowboy, FNG Loaded Diaper, Gucci, Mudfoot, Sour Mash and Drama Queen"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10240","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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10240"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10240\/revisions"}],"predecessor-version":[{"id":10241,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10240\/revisions\/10241"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}