We gathered in the early morning hours awaiting the Q’s orders and a few wondering if they actually needed cleats.\u00a0 The Q promised to those who brought the cleats, they would be thankful for them.<\/p>\n
Did some warm-a-rama in the parking lot and some stretching.\u00a0 \u00a0After several minutes, which seemed to be 2 minutes too long for Palin, we set out to the field for some fun.<\/p>\n
Upon arrival, the Q quickly regretted referring to an obstacle course in the pre-blast because there were NO obstacles.\u00a0 However, there was a course…:)\u00a0 The Q decided to take everyone through the course one time to explain several movements, of which a few PAX wondered if we would ever actually work out this morning.\u00a0 The Q then said “just remember that in 5 minutes.”\u00a0 \u00a0Half way through the walk through, Greenspan asked when the rest came in, and with a smile, the Q responded that was no rest in this circuit.<\/p>\n
THE CIRCUIT:<\/p>\n
Start with all PAX lined up at the bottom of a steep grass hill that had to be at least 12 high with a steeper degree than 45 degrees (hence the recommendation of cleats).\u00a0 And then going 1 at a time with a 5 Mississippi count between, the PAX Sprinted up the hill to the first cone.<\/p>\n
Cone 1’s exercise was a BURPEE ROLL (Drop to the ground, roll over sideways to your stomach again, then finish the burpee…that is 1), for 30 yards to the next Cone.<\/p>\n
Cone 2’s exercise was Dive Bomber Inch Worm!\u00a0 Inch worm out to plank, complete 1 dive bomber, then inch worm your feet back to your hands…that is 1!\u00a0 Do this to the next cone (about 30 yards away).<\/p>\n
Cone 3’s exercise was Burpee Broad Jumps.\u00a0 (30 yards)<\/p>\n
Cone 4’s exercise was Walking Lunges (30 yards)<\/p>\n
Cone 5’s exercise was Crab Walks (30 yards to the end of course)<\/p>\n
THEN YOU RUN, MOSEY, or WALK BACK TO THE START…ABOUT 70-75 YARDS AWAY.<\/p>\n
The catch to this was there was a penalty!!!!!\u00a0 If you were passed by the person behind you, then you must stop and do 5 hand release merkins at the next cone.<\/p>\n
We did this for 3 rounds!\u00a0 Then the Q called for an Omaha and took everyone back to the starting point of The Hill.\u00a0 We then commenced with 10 all out sprints up the hill. Rest time was just while you walked back down the hill and once everyone returned, you sprinted back up!<\/p>\n
Ended with MARY and all focused on change of cadence.\u00a0 Lot of PAX caught laying around during the MARY portion.<\/p>\n
<\/p>\n
Chatter Highlights:<\/p>\n
Q: Hey Catfish, you choose the music today…ROCKY SOUNDTRACK or ACDC SHUFFLE?\u00a0 (Didn’t matter since the speaker that was brought apparently only had a sound radius of 10 feet!…Q fail)<\/p>\n
<\/p>\n
ZIMA: So are we only going to work out for 20 minutes?\u00a0 (10 Minutes later)\u00a0 This sucks already.<\/p>\n
Why are we running hills, I was a lineman (they must not have had a height requirement) and we didn’t run hills.<\/p>\n
(During low flutters) Does having your hands on the ground make this easier…get your hands up.\u00a0 (was responded with 2 middle fingers, but the hands were up)<\/p>\n
<\/p>\n
CATFISH: (the only thing I think he said the whole time) Lets go with the Rocky music.<\/p>\n
<\/p>\n
GREENSPAN:\u00a0 Don’t put that evil on me!\u00a0 (when given credit for the creation of Dive Bomber Inch Worms)<\/p>\n
I’ve done 30 dive bombers and have only gone 12 feet.<\/p>\n
<\/p>\n
PALIN:\u00a0 I just say dumb things so I can get a mention in the BB.<\/p>\n
I thought there were supposed to be obstacles out here, where is the fire, barbwire and hurdles?<\/p>\n
<\/p>\n
HUCKLEBERRY:\u00a0 Do I get a shirt\u00a0 or medal for completing this course?<\/p>\n
<\/p>\n
HOG: For a moment I thought you (talking to the Q) were going to have us do somersaults during the BURPEE ROLLS.<\/p>\n
<\/p>\n
I loved my time with these men today!\u00a0 Great start to the day and shared in a LOT of laughs.<\/p>\n
<\/p>\n
Prayers\/Announcements:<\/p>\n
Q SOURCE!!!!!\u00a0 This Saturday…check Twitter.<\/p>\n
Keep $5 in you prayers.<\/p>\n","protected":false},"excerpt":{"rendered":"
We gathered in the early morning hours awaiting the Q’s orders and a few wondering if they actually needed cleats.\u00a0 The Q promised to those who brought the cleats, they would be thankful for them. Did some warm-a-rama in the parking lot and some stretching.\u00a0 \u00a0After several minutes, which seemed to be 2 minutes too […]<\/p>\n","protected":false},"author":241,"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-12137","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Bevo","date":"05\/14\/2020","pax":"Catfish, Greenspan, Palin, Zima, H.O.G. and Huckleberry "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12137","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12137"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12137\/revisions"}],"predecessor-version":[{"id":12138,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12137\/revisions\/12138"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}