Knowing the Lion’s preference for red meat, the Spamalope was calm but wary as he entered onto the plain, and so it was with YHC as he returned from a long season of running to Q a boot camp work out. But not to worry as all the faces were friendly and familiar. Shout out to the Conspiracy whip Burlap that brought out Butter and Resistor from their cozy lairs. Cheerio however could not be roused… and I am sure some notable others like, say Glazer, were up early fighting crime and such.<\/p>\n
Here are the details of what went down.
\nWarm Up
\n\u2022\tSide straddle hop (jumping jacks) x 25 in cadence
\n\u2022\tImperial storm trooper (knees to elbows) x 25 in cadence
\n\u2022\tMountain climbers x 25 in cadence
\n\u2022\tAbe Vigoda x 5 in cadence
\n\u2022\tWhirlies with the clap x 25
\n\u2022\tAir claps x 25 in cadence
\n\u2022\tMosey to intimidator
\nF3 is the kind of group where someone can yell out “11” at every 11 count, and no one asks why… that is how we roll
\nIntimidator, Dora 1,2,3, only YHC was unpaired, I made every effort to do my share…
\n\u2022\tRound one: 100 Merkins, Run to first intersection and back
\n\uf0a7\tPlank until 6 finishes
\n\u2022\tRound two: 200 WWII, run backwards. Note to YHC, it takes a long time to do WWIIs…
\n\uf0a7\tAl Gore until 6 finishes
\n\u2022\tRound three: 300 Squats, run forward
\n\uf0a7\tPlank until 6 finishes<\/p>\n
Mosey to Tennis Shelter
\nTabata 20 on, 10 off, 4 rounds…strike that 3 rounds. Some mumble chatter about the lack luster first song being played, fair enough, but I am on the Burlap plan when it comes to Pandora… other tunes got better and were only interrupted by one commercial. Also I was contending with a new phone (is it number of reps or sets or whatever, anyway, the PAX got it done.
\n\u2022\tBurpee
\n\u2022\tHeals to heaven
\n\u2022\tDerkins
\n\u2022\tAlternating step ups
\n\u2022\tDips
\n\u2022\tPlank jacks
\nMary, was some resemblance of this, thanks to the PAX that led their share!
\nLow flutter
\nFreddie Mercury
\nX- thing
\nMutton crunch<\/p>\n
Announcements:
\nPAX were being encouraged to attend the Nomad workout in the PM to show the F45 group that we were here first and are truely free.
\nLook for Tweets regarding helping Blue Steel move in a few weeks.
\nBlue Steel in 6 Reynolds. Litebrite in 8 Ardmore
\nPrayers for Blue Steel, (Doug Williams) Litebrite also in the hospital. Peacemaker’s M- last chemo.
\nMen struggling with any thing in their hearts. Mark battling cancer, might be on his last chance medication.
\nYHC was honored to close our time.<\/p>\n","protected":false},"excerpt":{"rendered":"
Knowing the Lion’s preference for red meat, the Spamalope was calm but wary as he entered onto the plain, and so it was with YHC as he returned from a long season of running to Q a boot camp work out. But not to worry as all the faces were friendly and familiar. Shout out […]<\/p>\n","protected":false},"author":139,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,82],"tags":[],"class_list":["post-10601","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"JuiceBox","date":"10-23-19","pax":"Resistor, Butter, VanPelt, Screech, Sac, Cheese Steak, Chisel, Pailin, Mutton, The Root (Toot) Canal (WD), LambChop (WB), TarHeel, Burlap, Razzie"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10601","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\/139"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10601"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10601\/revisions"}],"predecessor-version":[{"id":10603,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10601\/revisions\/10603"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10601"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10601"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10601"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}