SSH and Stretching<\/p>\n
Run a lap around parking lot.<\/p>\n
In cadence: Groiners x10, Peter Parkers x 10, Mountain Climbers x10, Spider Walkers x10 (Like Peter parkers but right knee to right elbow\u2026) x10, Right knee to left elbow, Left knee to Right elbow x 10, Plank Jacks x 10.<\/p>\n
Squats and lunges in cadence x a lot<\/p>\n
Do Number of WMD push ups reps that your F3 name has letters then run up Hill to No Where. At top do Iron Mikes for the Six.\u00a0 Mosey Back Down the Hill.<\/p>\n
60 Burpee Challenge:\u00a0 Do 60 burpees, each minute add an extra Merkin to each Burpee.<\/p>\n
Hollow Hold\u00a0 (Banana) for 20 sec x3<\/p>\n
Gator Roll with Sprinter Sit up: Start in Hollow Roll Gator Roll with hands and legs not touching the ground then do 2 Sprinter Sit ups.\u00a0 Roll back and do 4 Sprinter sit ups\u2026.up to 20 Sprinter Sit up.<\/p>\n
Mosey to Shelter:<\/p>\n
Tempo Derkins x 1 Tempo Erkins\u00a0 x1\u00a0 Tempo Dips x1\u2026 Tempo Derkins x 10 Tempo Erkins\u00a0 x10 \u00a0\u00a0Tempo Dips x10<\/p>\n
Mosey to Start.<\/p>\n
Announcements: There will be a new normalized Smedfest this August. HOG and Greenspan are on the F3 planning committee.\u00a0 If it is anything like their Memorial Day Shenanigans, we are all in trouble.\u00a0 Palin is brewing up a rather stout AO challenge and has promised to buy the pints for all those that complete it.\u00a0 See him for details.<\/p>\n
COT: We lifted out nation and its many problems up and prayed for healing on all fronts.<\/p>\n
NMM: Being his first official Q in Covid-time, YHC was a little rusty with all the protocols and procedures.\u00a0 Fortunately, the Nantan was there to nudge in the right direction.\u00a0 Excellent leadership, just as he has handled hard F3 decisions during the pandemic. All in all, this hardy group of men got off to a good start and were putting in 150% effort.\u00a0 The Pax tackled the Hill to No Where after burning out their legs with lunges and squats.\u00a0 All comments remained above board…almost friendly.\u00a0 The Burpee challenge changed all that.\u00a0 Zima had been practically begging for Merkins since the side straddle hops and so YHC felt obliged to give the man want he wanted. He was very thankful.\u00a0 That was undoubtedly the hardest 7 minutes of my day and YHC was so glad Turnover carried the Pax to the 50 mark.\u00a0 Splash’s speed through the erkin-derkin-dip trio was impressive, but not as impressive as the gallons of sweat pouring off that man.\u00a0 Let’s just say, the local deer population are probably enjoying the salt lick on the Jamison park benches right now.\u00a0 Good to see High Cotton out again today.\u00a0 He and Pony just get the work done and seem to just enjoy life. Wobegon was able to muster up enough speed to take the long way back to the start to avoid time for Mary.\u00a0 Smart man, that Wobegon.\u00a0 \u00a0I enjoyed the fellowship and work with you guys this morning.\u00a0 Turnover, I left the keys in the salt crystals forming on the picnic tables.<\/p>\n","protected":false},"excerpt":{"rendered":"
SSH and Stretching Run a lap around parking lot. In cadence: Groiners x10, Peter Parkers x 10, Mountain Climbers x10, Spider Walkers x10 (Like Peter parkers but right knee to right elbow\u2026) x10, Right knee to left elbow, Left knee to Right elbow x 10, Plank Jacks x 10. Squats and lunges in cadence x […]<\/p>\n","protected":false},"author":473,"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-12271","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"6\/3","pax":"High Cotton, Spam, Splash, Zima, TurnOver, Pony Express, Wobegon, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12271","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12271"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12271\/revisions"}],"predecessor-version":[{"id":12272,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12271\/revisions\/12272"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12271"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12271"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12271"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}