YHC had the honor of Qing the first workout of Shmedfest 2020.\u00a0 We had 28 Pax, including YHC, including 2 FNGS.<\/p>\n
F3 Mission Statement – check<\/p>\n
F3 Core Principles – check<\/p>\n
Crisis Control Mission Statement – check<\/p>\n
Crisis Control Core Principles – check<\/p>\n
Full Legal Disclaimer – check<\/p>\n
(Zima – time to stand up!)<\/p>\n
<\/p>\n
Warm O Rama<\/p>\n
Usual set of exercises (All x 10 , all IC) – SSH, Copperhead Squats, IST, Whirlies, Merkins, Arm Swirly Things, Jack Reachers<\/p>\n
<\/p>\n
Wheel of Exercises<\/p>\n
Stay in the circle.\u00a0 1 pax completes 10 reps of the called exercise.\u00a0 The other Pax stay in static exercise.<\/p>\n
Low Squat – Jack Reachers<\/p>\n
Merkins – Plank<\/p>\n
SSH – WWII situps<\/p>\n
<\/p>\n
EMOM<\/p>\n
<\/p>\n
Complete 5 reps of exercise, run middle of parking lot, perform 5 reps of exercise.\u00a0 Run back, complete 5 reps of exercise.\u00a0 Recover for the balance of the 60 seconds.<\/p>\n
Exercises were:\u00a0 Merkins, SSH, Plank, WWII, Squats, Carolina Dry Docks, Seal Claps, Low Flutters, Low Dolly, IST<\/p>\n
<\/p>\n
DORA<\/p>\n
Partner up.\u00a0 As a team, complete 100 reps of the following exercises – Carolina Dry Docks, LNCs, Copper head squats.\u00a0 Other partner runs to middle of lot and back.\u00a0 Flapjack until rep count hit.<\/p>\n
<\/p>\n
MARY<\/p>\n
Usual fare- Mutton Crunches, Penguin Crunches, Low flutters, LBCs<\/p>\n
<\/p>\n
DONE<\/p>\n
<\/p>\n
NMM<\/p>\n
IT WAS HOT!\u00a0 88 degrees at 6pm.\u00a0 WHY???<\/p>\n
<\/p>\n
Naming of FNG – Abbey Riesett – Abbey is the go to for everything Crisis Control.\u00a0 She was our main point of contact and made everything happen from their perspective.\u00a0 Think Wizard of Oz, the person behind the scenes…hence Dorothy!<\/p>\n
<\/p>\n
Andrew Cecil – This was his first post….ever.\u00a0 Hold My Beer came fast, so we abbreviated it to HMB!<\/p>\n
<\/p>\n
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<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC had the honor of Qing the first workout of Shmedfest 2020.\u00a0 We had 28 Pax, including YHC, including 2 FNGS. F3 Mission Statement – check F3 Core Principles – check Crisis Control Mission Statement – check Crisis Control Core Principles – check Full Legal Disclaimer – check (Zima – time to stand up!) […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[106],"tags":[],"class_list":["post-12986","post","type-post","status-publish","format-standard","hentry","category-special-event"],"acf":{"q":"Spamalot","date":"08\/28\/20","pax":"Palin, Zima, Huckleberry, Honey Badger, Abbey Risett (now known as Dorothy), Drip, Chitchat, Spicolli, Red Barron, LitterBox, Cherry Pie, Wobegon, Dr. Toot, HOG, Plunger, Andrew Cecil (now known as \"HMB\" - Hold My Beer), Van Gogh, $5 Footlong, D-Day, Schneider, Rustbucket, Ziggy Stardust, Greenspan, Little Piggy, Boo Boo, Yogi (FiA), "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12986","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12986"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12986\/revisions"}],"predecessor-version":[{"id":12987,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12986\/revisions\/12987"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12986"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12986"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}