A quick warm-a-rama of 25 side straddle hops it was of to the rock pile to pick a challenging rock that you would spend some time with touring Purgatory.<\/p>\n
The pax really seemed to like, not, the arm workout. We did 20 reps of curls for the girls half way, then top half up and then full.\u00a0 Shook them out and moved onto skull crushers performing 20 reps. Overhead press was next with 20 reps.\u00a0 We didn’t want to forget our legs so we did squats holding our rocks in an overhead press position with only 10 reps performed.\u00a0 We moved over to the wall with our rocks in hand. We performed 15 hand walk merkins.\u00a0 Peoples chair with front rock raises and bus drives x 10 reps each.\u00a0 We put our heads against the wall to perform 20 reps of bent over rows.\u00a0 A break in the action was welcomed by all when Pony Express challenged us to lift the rock while taking two steps backwards.\u00a0 NO MAN was successful. This was a relief to all.\u00a0 We then strolled down to the lido deck to shuffle our rocks from one side to another as we initially piled all of our rocks on one side of the steps and two pax moved them to the other while the rest of the pax were able to enjoy some erkins with a twist, hand release derkins and peter parker burpees all of them for 10 reps until all pax had the opportunity to move the rocks. Some where creative and made letters or symbols with there pile of rocks.\u00a0 We also added in some running around the parking lot for a change of pace.\u00a0 We worked on our legs by performing step-ups with rocks and squats with rocks.\u00a0 As an added pleasure we did side step-ups with rocks and squats as well.\u00a0 All of these were 10 reps each.\u00a0 Van Goh and Huckleberry provided me inspiration with rocks before the next phase.\u00a0 The pax got to park there rocks in a parking space but had to push them across the parking area to do so.\u00a0 We then crossed the median and luckily found another area to push our rocks into another parking space.\u00a0 We then carried said rock back to the rock pile and finally bid farewell to our rocks to head back for some Mary exercises.\u00a0 Mary was brief with 20 LBC’s and low flutters.<\/p>\n
<\/p>\n
Announcements:<\/p>\n
12-2 pm Saturday people were able to park at the BB & T ballpark then walk the parkway that has been completed. Could pay for beer and hotdogs<\/p>\n
Prayer Requests:<\/p>\n
Prayer requests were for F3 Naperville lost one of there own yesterday, Noonan, 50 years young.\u00a0 Prayer for him. Prayers for Hazer who will get surgery next Thursday.<\/p>\n
All were invited to coffeteria.<\/p>\n
Thanks for letting me lead such a respected bunch of men.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
A quick warm-a-rama of 25 side straddle hops it was of to the rock pile to pick a challenging rock that you would spend some time with touring Purgatory. The pax really seemed to like, not, the arm workout. We did 20 reps of curls for the girls half way, then top half up and […]<\/p>\n","protected":false},"author":477,"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-11479","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Offsides","date":"2\/1\/20","pax":"Greenacres, Pony Express, Burlap, Starfish, Root Canal, Singing Cowboy, Boomerang, Spamalot, Interference "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11479","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\/477"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11479"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11479\/revisions"}],"predecessor-version":[{"id":11480,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11479\/revisions\/11480"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}