PAX of 9 gathered in the rain to help commemorate the 3rd birthday of YHC’s eldest 2.0.\u00a0 As I am (usually) a thoughtful and generous Q, I decided to take the planned routine into the parking deck across from the First Pres Lot to keep the PAX as dry as possible, for as long as possible.\u00a0 Here’s what it looked like:<\/p>\n
As I mentioned, today is my son’s 3rd birthday, so we did a little tip of the cap to him in the order of our exercises\/routines today.\u00a0 The exercises were performed starting at the bottom of the parking deck and moved up a level for every change in exercise.<\/p>\n
S – Squats x23 OYO – 2 sets, mixed in with some warm up moves.\u00a0 First of the Q fails today: only did 2 sets of squats when I meant to do 3.<\/p>\n
H – Hand release Merkins x23 OYO<\/p>\n
E – Elevens – start with Burpees at the bottom of the ramp, run to top of ramp for LBC’s. 1 Burpee –> 10 LBC’s ; 2 Burpees –> 9 LBC’s and so on. 55 total burpees which is no joke for a non-stop routine.\u00a0 Strong work boys.<\/p>\n
P – Pickle pounders x23 IC<\/p>\n
H – Hand Release Mike Tyson’s x23 OYO<\/p>\n
E – Escalator – Pullups x10 ; Bonnie Blairs x20 ; Rebound Drill x30 ; Fast Feet x40 ; Jack Reacher in People’s Chair x50<\/p>\n
R – Ranger Merkins x23 OYO<\/p>\n
D – Donkey Kick Circuit: 10 Donkey Kicks followed by a 10 second hold on the wall followed by 2 Merkins ; 9 Donkey Kicks followed by a 9 second hold followed by 2 Merkins. Follow this pattern down to 0.<\/p>\n
Mosey back to First Pres Lot<\/p>\n
Travelling MARY (perform first exercise at one end of lot, mosey to other end of lot for second exercise and so on)<\/p>\n
WW2<\/p>\n
Crunchy Frog<\/p>\n
Freddie Mercury<\/p>\n
H2H<\/p>\n
American Hammers<\/p>\n
Modified Penguin Crunch (right hand to outside of Left knee ; Left hand to outside of Right knee)*<\/p>\n
Juanitas<\/p>\n
Low Flutter<\/p>\n
Finished<\/p>\n
CoT<\/p>\n
H.O.G. thanked the PAX (and F3 Winston Salem as a whole) for continued prayers for his son.<\/p>\n
Mutton’s brother in law who has multiple myeloma, underwent 1 round of chemo yesterday and is doing another round today<\/p>\n
YHC took us out lifting up the prayer requests and asking Him for the reminder to be thankful for our blessings and to be mindful of who our words and actions are being glory to today.<\/p>\n
NMM<\/p>\n
Lots of OYO exercises called today did limit the MC, but we had a great (see: chatty) crew who would not be silenced.<\/p>\n
Saw a couple (but not all……you know who you are) PAX this am who also partook in the Midday Murph yesterday at Kentner.\u00a0 We talked about how sore we were. Palin requested no pullups (whoops).<\/p>\n
23 was the default number of reps for the exercises because 3 (in celebration of my 2.0) just wasn’t enough. November 12th…11.12….11+12=23…you get the idea.<\/p>\n
I still can’t do a Pickle Pounder and not think of the “Imma Be” Black Eyed Peas song that Zima so infamously used at a Flatline beatdown a while back.\u00a0 Still have nightmares about it.<\/p>\n
BREAKING: Huckleberry is still good at Burpees<\/p>\n
Our attending #Respects, Root Canal and Mutton, absolutely crushed it this morning, as is their custom.\u00a0 Respect, gentlemen!<\/p>\n
After posting with them both approximately dozens of times now, it appears that Cheesesteak and Honey Badger are both incapable of tiring. Simply not human.<\/p>\n
We all stayed dry for the most part in the parking deck, but what’s the fun of working out in the outdoors, rain or shine, if you can’t appreciate the rain part also.\u00a0 Everyone was soaked after the travelling MARY, and I immediately regretted not keeping MARY in the parking deck.<\/p>\n
This was not an easy beatdown, but the assembled HIM put forth some seriously impressive effort.\u00a0 Great work, men.<\/p>\n
As always, it’s an honor to lead.\u00a0 @$5, I left the keys somewhere in the parking deck. Hope that narrows it down for you.<\/p>\n","protected":false},"excerpt":{"rendered":"
PAX of 9 gathered in the rain to help commemorate the 3rd birthday of YHC’s eldest 2.0.\u00a0 As I am (usually) a thoughtful and generous Q, I decided to take the planned routine into the parking deck across from the First Pres Lot to keep the PAX as dry as possible, for as long as […]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-10760","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Turnover","date":"11.12.19","pax":"Palin , Dr. Toot Canal (WD) , Mutton , H.O.G. (WB) , Huckleberry , Honey Badger , Cheesesteak , Zima , Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10760","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10760"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10760\/revisions"}],"predecessor-version":[{"id":10765,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10760\/revisions\/10765"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10760"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10760"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10760"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}