424 years of experience were present this morning under the fine mist of TRQ.\u00a0 That’s 424 years among 8 men.\u00a0 Average age of 53.\u00a0 Only one Pax under the age of 50…TR at the tender age of 34.<\/p>\n
<\/p>\n
Despite the wealth of experience, the Pax decided to play in the rain.\u00a0 It went something like this:<\/p>\n
<\/p>\n
Mission Statement<\/p>\n
5 Core Principles<\/p>\n
<\/p>\n
Warm-o-Rama<\/p>\n
SSH x 12 IC<\/p>\n
Copperhead Squats x 12 IC<\/p>\n
IST x 12 IC<\/p>\n
Seal Claps x 12 IC<\/p>\n
Whirlies x 12 IC<\/p>\n
Hillbillies x 12 IC<\/p>\n
Jack Reachers x 12 IC<\/p>\n
<\/p>\n
Mosey lap around parking lot<\/p>\n
<\/p>\n
Running with scissors x 15 IC<\/p>\n
Fast feet (on the curb) x 15 IC<\/p>\n
<\/p>\n
Mosey lap around the parking lot to the flap pole.<\/p>\n
<\/p>\n
R leg step ups x 10 oyo<\/p>\n
Dips x 10 IC<\/p>\n
L leg step ups x 10 oyo<\/p>\n
Dips x 10 IC<\/p>\n
<\/p>\n
Starting at first light in parking lot<\/p>\n
R leg hop to second light<\/p>\n
DB drills to third light<\/p>\n
L leg hop to Fourth light<\/p>\n
DB drills to fifth light<\/p>\n
<\/p>\n
Mosey to tennis courts for Suicide Drills<\/p>\n
First – Mosey (run to end of each court and return)<\/p>\n
Second – But Kickers (run to end of each court and return)<\/p>\n
Third – Mosey (run to end of each court and return)<\/p>\n
<\/p>\n
Mosey to rock pile.\u00a0 Pick a medium sized rock.<\/p>\n
Curls x 15 IC<\/p>\n
Chest Press x 15 IC<\/p>\n
Sumo copper head squats x 15 IC<\/p>\n
Skull crushers x 15 IC<\/p>\n
<\/p>\n
Walk with rock to wall.<\/p>\n
Peoples chair (with rock in lap) – Jack Reachers x 15 IC<\/p>\n
Rebound Drill x 10 oyo<\/p>\n
Peoples chair (with rock in lap) – chest press x 15 IC<\/p>\n
Rebound Drill x 10 oyo<\/p>\n
<\/p>\n
Walk back to rock pile.<\/p>\n
Curls x 15 IC<\/p>\n
Chest Press x 15 IC<\/p>\n
Sumo copper head squats x 15 IC<\/p>\n
Skull crushers x 15 IC<\/p>\n
<\/p>\n
Return rocks.\u00a0 Mosey back to front of school for MARY<\/p>\n
LBCS, low flutters, penguin crunches, low dolly, mutton crunch (all IC x 12), plank (35 seconds)<\/p>\n
TIME!<\/p>\n
<\/p>\n
NMM<\/p>\n
Having completed week 2 of IPC yesterday, there was no way we were going to work our shoulders today. No way.<\/p>\n
Strong work by the men this morning.\u00a0 3rd core principle in full effect.\u00a0 Rain or shine.<\/p>\n
Sumo squat copperhead squats are difficult to pronounce.<\/p>\n
Overall the Pax was not talkative this morning.\u00a0 Working is tough.<\/p>\n
TR told some great stories about his grandfather and father and their challenges with technology.<\/p>\n
<\/p>\n
Announcements\/Prayer Requests<\/p>\n
None mentioned.<\/p>\n
Tomorrow is 9\/11.\u00a0 Though time continues to pass since that day, we should take the time to remember those who were lost on that day and as a result.\u00a0 Life is precious and we are thankful for each day.<\/p>\n
<\/p>\n
Appreciate the pax who came out.\u00a0 If you see Bevo, ask him where the BB is for Purgatory!<\/p>\n
<\/p>\n
Have a great day!<\/p>\n
-Spamalot<\/p>\n
#spamtan<\/p>\n
#wearamask<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
424 years of experience were present this morning under the fine mist of TRQ.\u00a0 That’s 424 years among 8 men.\u00a0 Average age of 53.\u00a0 Only one Pax under the age of 50…TR at the tender age of 34. Despite the wealth of experience, the Pax decided to play in the rain.\u00a0 It went something […]<\/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":[85],"tags":[],"class_list":["post-13000","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Spamalot","date":"09\/10\/20","pax":"Ziggy Stardust, Starfish, Sgt. Schultz, Boomerang, Green Acres (WD), Argyle, Total Recall (WB), Spamalot (QIC) "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13000","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=13000"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13000\/revisions"}],"predecessor-version":[{"id":13001,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13000\/revisions\/13001"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13000"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13000"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}