{"id":11485,"date":"2020-02-03T15:41:54","date_gmt":"2020-02-03T19:41:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11485"},"modified":"2020-02-03T15:41:54","modified_gmt":"2020-02-03T19:41:54","slug":"cf-2-1-20","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/02\/cf-2-1-20\/","title":{"rendered":"CF 2\/1\/20"},"content":{"rendered":"<p>YHC was excited to be invited to Q at CF, arrived at the parking lot to find 7 men at the ready. YHC had been talking to SM earlier in the week and solicited input, his only suggestion was basketball, so I went with it. Recalling fond times of playing a game called knockout, I added in a few exercises to really fatigue the shooting muscles but keep it fun and lively at the same time.<\/p>\n<p>When the timekeeper informed me that 0700 was upon us, we promptly started.<\/p>\n<p>Typical warm-o-rama.<\/p>\n<p>Mosey to the bball court while reciting mission and core principles. At the court, rules of the game explained, adding that upon being knocked out you perform 5 burpees OYO and when a round is won, 5 burpees as a group. In between rounds we did bonus exercises as a group<\/p>\n<p>Round 1 &#8211; $5 Footlong winner<\/p>\n<p>Peoples chair with jack reachers down the line<\/p>\n<p>BTTW with Australian merkins down the line<\/p>\n<p>Round 2 &#8211; $5 Footlong winner<\/p>\n<p>Pullups and mike Tysons<\/p>\n<p>Round 3 \u2013 blacklight winner<\/p>\n<p>Partner assisted pickle pounders<\/p>\n<p>Round 4 \u2013 blacklight winner<\/p>\n<p>Peoples chair with jack reachers down the line<\/p>\n<p>BTTW with Australian merkins down the line<\/p>\n<p>Round 5 \u2013 blacklight winner<\/p>\n<p>Pullups and mike Tysons<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey back to the parking lot for Mary by committee.<\/p>\n<p>&nbsp;<\/p>\n<p>NMM:<\/p>\n<ul>\n<li>From initial feedback all enjoyed the workout. YHC had not played the game in many years and had a lot of fun. #morethanaworkout #2ndF<\/li>\n<li>Fair bit of banter about the local collegiate teams and their performance.<\/li>\n<li>Despite all the critiques of bball teams, not really any good shooters in the bunch. I guess that\u2019s why paint touches matter.<\/li>\n<li>First time working out with quiver and blacklight. Pleasure to meet them.<\/li>\n<li>Harden put in impressive work, even with the boot.<\/li>\n<\/ul>\n<p>Prayers:<\/p>\n<ul>\n<li>Lazyboy\u2019s grandmother passed away<\/li>\n<li>Sgt Shultz aunt is doing well after hip replacement. Prayers of praise<\/li>\n<li>Drama queen\u2019s brothers family is struggling with wife\u2019s cancer and son\u2019s adolescence.<\/li>\n<li>Today marks 1 year since my mother\u2019s death. YHC appreciates the support and prayers from the group at CF that morning and every morning since.<\/li>\n<\/ul>\n<p>Announcements:<\/p>\n<ul>\n<li>% footlong bday party at radar brewing sat night, no gifts necessary. Your presence is a present<\/li>\n<li>Salem lake lap at 11am, Linville road parking lot. Expect more of these to support run ranger run team<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>YHC was excited to be invited to Q at CF, arrived at the parking lot to find 7 men at the ready. YHC had been talking to SM earlier in the week and solicited input, his only suggestion was basketball, so I went with it. Recalling fond times of playing a game called knockout, I [&hellip;]<\/p>\n","protected":false},"author":213,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92,1],"tags":[],"class_list":["post-11485","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot","category-uncategorized"],"acf":{"q":"Palin","date":"2\/1\/20","pax":"Harden, Quiver, SourMash, Drama Queen, sgt scghultz, blacklight, $5 footlong, palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11485","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11485"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11485\/revisions"}],"predecessor-version":[{"id":11486,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11485\/revisions\/11486"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11485"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11485"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11485"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}