6 PAX welcomed refreshing temperatures to the Village this morning and, in true idiot fashion, half of the PAX ran beforehand! A perfect place for Village Idiocy to happen as we marched quickly to 0530. YHC got the flag in the ground, said a few words, and next thing you know, it was 0530 and time to begin! YHC hasn’t reviewed the legal disclaimers in a while, so decided to carry those out and we moved on about our business.<\/p>\n
Warm-O-Rama<\/strong> Slow mosey to the top track to continue warmup<\/p>\n YHC mixed in a little Broga with a combo of Child Pose and Upward Facing Dog stretches, rotating to complete about 3-4 times each stretch. Slow mosey to adjacent parking lot since the PAX complained they were getting wet…sigh…<\/p>\n The Thang<\/strong> Traditional Dora Dirty Dora Mosey to shelter wall for Wall Sits and a round of Jack Reachers from left to right until complete.<\/p>\n Mosey to flag for Mary<\/p>\n Deadbug – lying down on your back, bring left knee to 90 degree position while also having left arm straight up above you as both right arm and leg are extended, hold stretch before switching to right leg and arm Fin!<\/p>\n Announcements<\/strong> Spamalot is Qing VI next week…thank you sir for picking that up. #HIM<\/p>\n Shmedfest is upon us and it sounds like Van Gogh is attempting to destroy his body. However, it sounds like folks are donating for him to try these crazy feats so consider doing the same for a great cause!<\/p>\n Prayer Requests<\/strong> Also lift up those in the path of Isaias and that it will blow through with minimal impacts.<\/p>\n NMM<\/strong> Sour Mash was YHC’s socially distant partner this morning and just plugged through like his normal #HIM self.<\/p>\n Harden thankfully didn’t have to tell a certain security guard we were too busy working out this morning. <\/p>\n Schneider had some interesting names for the Broga poses we were doing…I’ll leave the names out of this BB…<\/p>\n Spamalot apparently must have been chased by a skunk on his EC run with TSC and Schneider as he cracked an 11 minute mile for the first time in, what he terms, years! Nice work, Spam!<\/p>\n The Singing Cowboy just seems to be more and more impressive at each workout. Quite the respectful fella!<\/p>\n Thanks to everyone who came out this morning!<\/p>\n","protected":false},"excerpt":{"rendered":" 6 PAX welcomed refreshing temperatures to the Village this morning and, in true idiot fashion, half of the PAX ran beforehand! A perfect place for Village Idiocy to happen as we marched quickly to 0530. YHC got the flag in the ground, said a few words, and next thing you know, it was 0530 and […]<\/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":[77],"tags":[],"class_list":["post-12701","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Sassy","date":"08\/03\/2020","pax":"Spamalot, Schneider, Harden, Sour Mash, The Singing Cowboy, Sassy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12701","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=12701"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12701\/revisions"}],"predecessor-version":[{"id":12704,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12701\/revisions\/12704"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nHillbilly
\nAbe Vigoda
\nWhirly with the Clap<\/p>\n
\nBird Dog – on your hands and knees, lift your left leg and right arm straight out and hold, then switch. We repeated that a handful of times.<\/p>\n
\nYHC has been a part of two workouts in this very lot where the authorities have been made aware, but we decided to take risks this morning since the Y is still very much closed. YHC decided a couple rounds of Dora were sufficient for this lot.<\/p>\n
\n100 Merkins
\n200 LBCs
\n300 Squats<\/p>\n
\n100 Pickle Pounders
\n200 Monkey Humpers
\n300 Alabama Prom Dates<\/p>\n
\nTabletop Leg Press – Again on your back, bring both legs up to 90 degree angle and put your hands on your quads. Push your hands away from you, pull quads towards you, and hold.
\nProtractor
\n1 Minute Plank<\/p>\n
\nStarfish is on tap for #TheWork tonight at 7:30pm. Reach out to Hoptoberfest or Wobegon for the Zoom link.<\/p>\n
\nNone spoken, but lift up those battling COVID-19 and to their family and friends that are helping them through it. Also for those who have lost loved ones via this pandemic. Please be courteous and wear a mask when appropriate as it protects others from your potentially asymptomatic version of the virus.<\/p>\n
\nYHC is having a love\/hate relationship going with the lower back right now. Played golf a couple days leading up to this Q with no issue, but putting a desk together for the kids’ upcoming virtual semester seemed to mess it up a bit yesterday. Go figure. Anyways, hence the reason behind all of the various and random back stretches that are unusual to an F3 workout.<\/p>\n