A 6 pack of PAX got together this morning and the realization set in that we weren’t going to be sheltered from the rain. It blew through about 4:55am and then the wind kept blowing as the temperature dropped. A noticeable trend is that all six PAX had a form of toboggan (or beanie for the Yankees reading this) on, so we North Carolinians felt like it was a little chilly. Off we went to get warm…<\/p>\n
Copperhead Squats x12 IC
\nPlank Jacks x10 IC
\nArm Swirlys F & B, OH Clap\/Seal Clap x10 IC
\nWhirly w clap x15 IC<\/p>\n
Mosey around parking island<\/p>\n
The Thang<\/strong> Rotation #1<\/strong><\/ul>\n Partner 1: Upright Row\/Partner 2: Squats Rotation #2<\/strong> Rotation #3<\/strong> Rotation #4<\/strong> Mary<\/strong> Announcements\/Prayer Requests<\/strong> Q-School Saturday morning before IS at 6:30am, open to new or seasoned Q’s.<\/p>\n A benefit event at Mt. Tabor Barber Shop for Blue Steel starting at 5:30pm on Saturday. Go get your haircut before going to the party at WS Public House!<\/p>\n Wobegon is helping lead the Farm Run 5k on Sunday at Crossnore (FKA The Children’s Home).<\/p>\n Prayers to Poncho and his family over the recent deaths of their dogs, and continued support for the new puppy they have!<\/p>\n Prayers to all of the PAX who have suffered setbacks and are recovering. The Singing Cowboy reminded us that while we are great on the initial push for support, we need to hang with these PAX for the long haul as the recovery doesn’t end after a week or two.<\/p>\n YHC took us out asking for prayers not only for the above, but for anyone suffering from any depression or anxiety in this time of year, as that is heightened.<\/p>\n NMM<\/strong> The PAX seemed to collectively enjoy getting on their backs for an exercise as the pavement was warm and dry…somewhere, just not there.<\/p>\n YHC was surprised at six showing up this morning, a welcome surprise!<\/p>\n The Singing Cowboy is loving his MWF schedule, he also likes eating sushi in Tijuana…but he didn’t drink the water!<\/p>\n There was talk from Poncho about YHC’s music choice being Zeppelin, it wasn’t, but the group Greta Van Fleet sounds much like Zeppelin! T-claps to Gazelle of F3ENC for introducing YHC to them.<\/p>\n Manscape was YHC’s partner and he just smoked it from all facets of working out. Really impressive work!<\/p>\n Sassy out!<\/p>\n","protected":false},"excerpt":{"rendered":" A 6 pack of PAX got together this morning and the realization set in that we weren’t going to be sheltered from the rain. It blew through about 4:55am and then the wind kept blowing as the temperature dropped. A noticeable trend is that all six PAX had a form of toboggan (or beanie for […]<\/p>\n","protected":false},"author":376,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-10969","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Sassy","date":"12\/11\/2019","pax":"Manscape, BAM, Zuckerberg, The Singing Cowboy, Poncho, Sassy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10969","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10969"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10969\/revisions"}],"predecessor-version":[{"id":10975,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10969\/revisions\/10975"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nPartner 1 would do a KB exercise while Partner 2 would do the “other” exercise called, it went in 4 rotations of 4 exercises for 15 reps of the KB exercise each and then flapjack. Between each rotation, we moseyed around the parking island:<\/p>\n
\nPartner 1: Overhead Lunge\/Partner 2: Snow Angels
\nPartner 1: Goblet Squat\/Partner 2: Gas Pumps
\nPartner 1: Chest Press\/Partner 2: SSHs<\/p>\n
\nPartner 1: Side Lunge\/Partner 2: R over L stretch
\nPartner 1: WWI Sit-Up Press\/Partner 2: WWIIs
\nPartner 1: Figure 8\u2019s\/Partner 2: L over R stretch
\nPartner 1: Bent Over Rows\/Partner 2: Mountain Climbers<\/p>\n
\nPartner 1: Single Leg Deadlift x5 each side\/Partner 2: Merkins
\nPartner 1: Double KB Curl x15\/Partner 2: Pickle Pounders
\nPartner 1: KB American Hammer\/Partner 2: Monkey Humpers
\nPartner 1: Flutter Kicks with KB press\/Partner 2: LBCs<\/p>\n
\n4 exercises from each of the above (+ KB Swings) were chosen.<\/p>\n
\nHeels to Heaven x10 IC
\nSuperman\/Banana
\nFreddie Mercs x15 IC
\nLBCs x20 IC<\/p>\n
\nF3 Holiday Party 6:00-until at West Salem Public House.<\/p>\n
\nZuck was early this morning, enough said.<\/p>\n