Warm up and stretch (Nolan Ryans and Low Country Crab Dip)<\/p>\n
Mosey to parking lot exit.\u00a0 10 Burpees.\u00a0 Run up the hill on sidewalk to Hanes Park sign.\u00a0 At each elevated part of stone wall do 1 then 2 then 3\u202626 Jump Squats.\u00a0 At top of the hill, 10 Burpees together.<\/p>\n
Mosey to Pocket park at first stairs on the right.\u00a0 One Merkin at each elevated portion of the wall.<\/p>\n
At pocket park, Merkin Buffet with Carolina, Crucible, Wide, Regular, Hand Release, Ranger, Diamond. 1 each, then 2 each\u20264 each.<\/p>\n
Mosey to bottom of path.\u00a0 Partner Up.\u00a0 A. exercises B. run circle of stairs. Flap Jack.\u00a0 100 Mike Tysons, 150 Pickle Pounders, 200 Mtn Climbers (DC)<\/p>\n
Mosey along trail to Education Hill and Bear Crawl up it.<\/p>\n
Lunge walk to stairs then run to Pull Up bars.\u00a0 Partner Up.\u00a0 A. 1 Heels to heaven 1 WWII, 2 HtH 2 WWII, 3 HtH, 3 WWII etc.\u00a0 B.\u00a0 Hang with Biceps at 90 degrees touch toes to bar x 10.\u00a0 Flap jack.\u00a0 Repeat 3 times.<\/p>\n
Mosey to parking lot for Mary: American Hammer, Asheville Abs, Penguin Crunch, Mutton Crunch, Root Canal\u2019s \u2018Merkins and Planks\u2019<\/p>\n
Announcements and Prayer Requests:<\/p>\n
Please keep Blue Steele in your prayers.\u00a0 He has been moved to Rehab in Stich Center and continues to have a great attitude.\u00a0 Pray for\u00a0 pain control and his rehab.\u00a0 See Cheesesteak for link to sign up for meals for him and his family.<\/p>\n
NNM: It was a very strong group of men that posted this fine fall morning.\u00a0 The Jump Squats that seemed so good on paper, turned into a monumental task as there were 26 elevated portions of the wall and very little space between.\u00a0 (A good Q would have scouted and known the number.)\u00a0 However, all Pax rose to the occasion and completed 531 jump squats according to D-Day’s very algebraic equation at Coffeeteria.\u00a0 Hoff is a very fit Pax here this weekend for UNCSA parents’ weekend for his daughter.\u00a0 The Pharaoh and YHC tried to keep up with him, but even on the adrenaline high of Q Juice, YHC found himself calling out mosey directions as he got further ahead of the Pax.\u00a0 The two of us have been around long enough that we knew to call in the Calvary and sent HOG and Turnover to catch up with him and save the Dash Pax pride.\u00a0 (Where were Van Gogh and Zima when you actually needed them?)\u00a0 At any rate, by the end of the workout those two young guns had caught up and represented well.\u00a0 Nary a word of complaint was heard from Tweety, Gilligan nor Doubtfire.\u00a0 They just put their heads down and got the job done, with some extra credit Merkins for good measure. They tried to blame it on a Q fail, but we all know they were just trying to beef up their biceps.\u00a0 YHC witnessed three occurrences this morning that really sum up the reason for F3.\u00a0 D-Day offering up twitter contact and F3 support for Hoff’s high school daughter should she need it, The Pharaoh EHing a guy walking by during COT with a reasonable chance of him posting next Saturday, and the love and concern shown for Blue Steele.\u00a0 I guess that is why we keep coming back, well that and the Jump Squats.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm up and stretch (Nolan Ryans and Low Country Crab Dip) Mosey to parking lot exit.\u00a0 10 Burpees.\u00a0 Run up the hill on sidewalk to Hanes Park sign.\u00a0 At each elevated part of stone wall do 1 then 2 then 3\u202626 Jump Squats.\u00a0 At top of the hill, 10 Burpees together. Mosey to Pocket park […]<\/p>\n","protected":false},"author":473,"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-10618","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"10\/25\/19","pax":"Turn Over, The Pharaoh (WD), The Hoff (down range from F3-Cape Fear), Doubtfire, D-Day, Tweety Bird, Gilligan, HOG (WB), Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10618","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10618"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10618\/revisions"}],"predecessor-version":[{"id":10620,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10618\/revisions\/10620"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}