{"id":10930,"date":"2019-12-09T12:47:55","date_gmt":"2019-12-09T16:47:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10930"},"modified":"2019-12-09T12:47:55","modified_gmt":"2019-12-09T16:47:55","slug":"no-whirly-no-problem-at-cft","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/no-whirly-no-problem-at-cft\/","title":{"rendered":"No #Whirly, No Problem at #CFT"},"content":{"rendered":"<p>The above mentioned PAX showed up for an approximate 2 mile EC run.\u00a0 Before and during the EC run it was mentioned that Whirly sent out a Tweet that he was not going to be able to make his appearance as Q for #CFT.\u00a0 Something about the M leaving for a mission trip and the little ones catching feels about it.\u00a0 We all know the Tweet came while he was dropping a double McDeuce!<\/p>\n<p>No other PAX showed up so the 5 that put in the EC work decided to split the Q duties and put in some additional work.<\/p>\n<p>Randy led us off with a little Warm-O-Rama:<\/p>\n<ul>\n<li>SSH, Hillbillies, Rust Buckets, Copperhead Squats, Raggedy Anne&#8217;s and an odd twist on Abe Vigoda&#8217;s.\u00a0 I also think we did a few Whirly&#8217;s.\u00a0 The exercise, not the act.<\/li>\n<\/ul>\n<p>From there, Dan led us from the sex lot to the wall by the school for the following:<\/p>\n<ul>\n<li>PAX sit in people&#8217;s chair from right side of wall if facing.\u00a0 First PAX runs to opposite end of wall, performs 5 Merkins then runs back while PAX continue to sit in people&#8217;s chair.\u00a0 Repeat-O until all PAX have gone.<\/li>\n<li>PAX sit in people&#8217;s chair.\u00a0 First PAX runs to opposite end of wall and performs LBCs then runs back while PAX continue to sit in people&#8217;s chair.\u00a0 Repeat-O until all PAX have gone.<\/li>\n<li>PAX get their balls to the wall.\u00a0 First PAX bear crawls to curb and bear crawls back while PAX hold balls to the walls.\u00a0 Repeat-O until all PAX have gone.<\/li>\n<\/ul>\n<p>Honestly, none of us seem to remember what Dan led us through.\u00a0 The first bullet point above happened.\u00a0 The next two happened some how, some way but the accuracy of what is depicted above may or may not have happened.<\/p>\n<ul>\n<li>Toy Soldier to end of wall<\/li>\n<li>Side shuffle steps to cable\/rope barrier<\/li>\n<li>Lunge walk to spirit rock<\/li>\n<\/ul>\n<p>Michael took over next and went with the classic DORA 1-2-3 from the bus parking lot.\u00a0 We had one group of 2 and one group of 3.<\/p>\n<ul>\n<li>100 Merkins<\/li>\n<li>200 LBCs<\/li>\n<li>300 Squats<\/li>\n<\/ul>\n<p>We all know how Dora goes so there is no need to explain it further.<\/p>\n<p>David was next in line and had the PAX mosey to the track for 2 rounds of an impromptu circuit of the following:<\/p>\n<ul>\n<li>Station 1 &#8211; Suicides on the basketball court<\/li>\n<li>Station 2 &#8211; Irkins on the bench<\/li>\n<li>Station 3 &#8211; Pull-ups on the playground apparatus<\/li>\n<li>Station 4 &#8211; Step-ups on the other bench<\/li>\n<li>Station 5 &#8211; Jump rope for heart<\/li>\n<\/ul>\n<p>Phillip was last and he ordered the PAX around the track for ball cleanup.\u00a0 It was noticed upon arrival to the track\/playground area that there were lots of balls scattered around and three purple mesh ball bags strewn on the ground.\u00a0 We did our good deed for the day and cleaned up the balls, filled the bags and placed them back in their respective bin along the fence.<\/p>\n<p>After ball cleanup, we moseyed back to the sex lot for a little MARY:<\/p>\n<ul>\n<li>Penguin Crunch, Rosalita&#8217;s and of course&#8230;Alabama Prom Dates<\/li>\n<\/ul>\n<p>FIN<\/p>\n<p>COT<\/p>\n<ul>\n<li>Prayer requests and announcement were given<\/li>\n<li>Randy took us out<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The above mentioned PAX showed up for an approximate 2 mile EC run.\u00a0 Before and during the EC run it was mentioned that Whirly sent out a Tweet that he was not going to be able to make his appearance as Q for #CFT.\u00a0 Something about the M leaving for a mission trip and the [&hellip;]<\/p>\n","protected":false},"author":179,"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-10930","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-charlie-foxtrot","category-wefoco"],"acf":{"q":"Randy, Dan, Michael, David and Phillip","date":"12\/7\/2019","pax":"Randy, Dan, Michael, David and Phillip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10930","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10930"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10930\/revisions"}],"predecessor-version":[{"id":10932,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10930\/revisions\/10932"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10930"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}