Ok. So. Some of the WeFoCo regulars were eating raw tuna and getting the runs this weekend, so I says to myself, “self? maybe you should Q #CharlieFoxtrot” and so that is what I did. Didn’t really think anyone would show up, but we met in the Sex Lot and got started. It went a little something like this:<\/p>\n
<\/p>\n
Mosey to school parking lot<\/p>\n
Warm – O – Rama<\/p>\n
SSHs x 20 IC<\/p>\n
ISTs x 20 IC<\/p>\n
Mountain Man Poopers \/ Squirrel Gravy x 10 OYO<\/p>\n
Windmills x 10 IC<\/p>\n
Bat Wings (via Exicon and F3 Austin):<\/p>\n
—\u00a0 20 Forward Arm Circles IC, Hold<\/p>\n
—\u00a0 20 Backward Arm Circles IC, Hold<\/p>\n
—\u00a0 20 Seal Claps IC, Hold<\/p>\n
—\u00a0 20 Overhead Claps IC<\/p>\n
(My arms hurt as I type this)<\/p>\n
<\/p>\n
Mosey to traffic circle for Dora’s M.A.P.S.: The Musical<\/p>\n
Perform exercises for duration of songs, while partner runs to end of Village Point Lake Drive and back.<\/p>\n
Merkins:\u00a0 “Enter Sandman” – Metallica — 5’32”<\/p>\n
American Hammers:\u00a0 “Intergalactic” – Beastie Boys — 3’51”<\/p>\n
Plank Jacks:\u00a0 “Jump Around” – House of Pain — 3’35”<\/p>\n
Squats:\u00a0 “Comfortably Numb” – Pink Floyd — 6’24”<\/p>\n
<\/p>\n
Mosey up hill to Harper Rd. and loop back to school via the back entrance to parking lot. Stopped for a moment to admire the impressively scaled map painted in the parking lot to the wall at the school…ponder songs we could have chosen, to include Another Brick in the Wall and We Don’t Need No Education, but instead, we got Down with O.P.P.<\/p>\n
<\/p>\n
Pax get in People’s Chair and perform Overhead Claps as one pax performs exercise:<\/p>\n
Plank Jacks x 20<\/p>\n
Peter Parkers x 20<\/p>\n
Parker Peters x 20<\/p>\n
<\/p>\n
Mosey to open area in front of school for “Thunderstruck”<\/p>\n
Perform squats for length of song, squat jumps on every instance of Thunder<\/p>\n
<\/p>\n
Moseyed back to start and eschewed Mary, because she is a triflin’ b____.<\/p>\n
<\/p>\n
Announcements:<\/p>\n
— Schneider taking the Q at Charlie Foxtrot next week<\/p>\n
<\/p>\n
Prayer Requests:<\/p>\n
—\u00a0 Blue Steel’s recovery<\/p>\n
—\u00a0 Lite Brite getting back to health<\/p>\n
—\u00a0 Others who are recovering from illness or overcoming adversity<\/p>\n
—\u00a0 Those who are trying to grow their families, and those dealing with loss as they are trying to grow their families<\/p>\n
<\/p>\n
YHC took us out, and that’s all I have to say about that.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ok. So. Some of the WeFoCo regulars were eating raw tuna and getting the runs this weekend, so I says to myself, “self? maybe you should Q #CharlieFoxtrot” and so that is what I did. Didn’t really think anyone would show up, but we met in the Sex Lot and got started. It went a […]<\/p>\n","protected":false},"author":13,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,92,116],"tags":[],"class_list":["post-10623","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-charlie-foxtrot","category-wefoco"],"acf":{"q":"Katniss","date":"10\/26\/2019","pax":"Schneider, Quiver, Katniss"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10623","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\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10623"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10623\/revisions"}],"predecessor-version":[{"id":10624,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10623\/revisions\/10624"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10623"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10623"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10623"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}