YHC harkened back to Winkies gone by for inspiration and found my first Q notes from 2014. Grateful to have been part of F3 for that many years!
\nIn my absence from Conspiracy it seems as if the way to Education Hill had become darkened, obscured and unfindable. Yet it was found again this morning and I am pleased to report it remains largely in tact with it’s distinguishable features of thick mowed grass, heavy dew and holes waiting snap an ankle or wrist.
\nDuring this event 1 PAX felt the urge to move their bowels. It was dark, but I believe it was the
\nK-9 with Booboo on clean up duty and not the other way around. Unless Picnic Basket was covering for another PAX. Method of transport was bear crawl and after two trips YHC begin to fill with regret… but the spirit of the PAX pulled me along. It was hard to hear the front line action from my position but it sounded like RedBaron and Cheesesteak were neck and neck to get up first. I am sure Cherry Pie was in the mix (have you seen the portrait of himself he keeps in his attic, he looks horrible.) All got it done!
\nNext we moseyed to the tennis court shelter for Tabata, JB has to bring the Tabata, which was, of course, timeless. The PAX grumbled a bit at the long 30 second rest between sets, but only Cherry Pie protested by continuing to exercise. Most of the PAX kindly endured the music that my free Spotify account delivered, while Burlap and I completely enjoyed the relaxing tunes from Van
\nMorrison, Steely Dan and The Eagles. Next time I will pump it up with some Earth, Wind and Fire!
\nA precious few minutes were left for Mary, Razzie and Palin stepped up to provide some strong cadence count.
\nAs always it is an honor to lead you men, thanks for the keys Razzie!<\/p>\n
Here is how the morning went down in detail:
\nWarm Up
\n\u2022\tSide straddle hop (jumping jacks) x 25 in cadence
\n\u2022\tImperial storm trooper (knees to elbows) x 20 in cadence
\n\u2022\tMountain climbers x 20 in cadence
\n\u2022\tAbe Vigoda x 3 in cadence
\n\u2022\tAir claps x 20 in cadence
\nEducation Hill
\nJacobs Ladder up Education Hill, starting with 1 burpee, up to 7
\n\u2022\tBear crawl up, perform Burpees
\n\u2022\tWall sit up, wait for last, then 30 second count
\n\u2022\tJog down, start again together
\nMosey to Tennis Shelter for Tabata, 4 rounds, 20 sec on 10 sec off
\n\u2022\tMerkin
\n\u2022\tWWII
\n\u2022\tArm Dips
\n\u2022\tSquat jump shoot
\n\u2022\tPlank jacks
\n\u2022\tStep ups, alternate legs <\/p>\n
Mary
\nLow flutter
\nHeals to heaven
\nMutton crunch<\/p>\n
Announcements:
\nParticipate in “The Work,” a zoom get together for PAX to discuss current issues, Monday nights at 7:30-8:15. Tap BAM or Spicoli for a link.
\nThe Schmed: The weekend of August 29, multiple opportunities to get beaten down. Most importantly, please donate to Crisis Control Ministry. Bring non-perishable food items and\/or sponsor a PAX reps for $.
\nNo prayer requests were mentioned, all is well… Hah, much goes unspoken.<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC harkened back to Winkies gone by for inspiration and found my first Q notes from 2014. Grateful to have been part of F3 for that many years! In my absence from Conspiracy it seems as if the way to Education Hill had become darkened, obscured and unfindable. Yet it was found again this morning […]<\/p>\n","protected":false},"author":139,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-12872","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"JuiceBox","date":"8-19-2020","pax":"Burlap (WD,) Little Piggy, Razzie, Spicoli, Cherry Pie, Litter Box (WB), Red Baron, Palin, Cheese Steak, Booboo (with K-9 Picnic Basket,)
\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12872","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\/139"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12872"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12872\/revisions"}],"predecessor-version":[{"id":12876,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12872\/revisions\/12876"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}