Monday morning!\u00a0 The start of another week.\u00a0 What better way to start it, than by posting at F3?\u00a0 4 lucky Pax (YHC included) chose to visit the regal gardens of The Estate.\u00a0 YHC was somewhat surprised at the light drizzle coming from the sky at the beginning of the workout.\u00a0 Fortunately, the rain stopped during the workout.<\/p>\n
<\/p>\n
At the reciting of the Mission Statement, Litterbox headed towards his car.\u00a0 Was it something YHC said?\u00a0 Not sure, but I think it was to retrieve his gloves.\u00a0 This is the Estate, white gloves please.<\/p>\n
5 Core Principles as well.<\/p>\n
<\/p>\n
Warm o Rama<\/p>\n
IST x 12 IC<\/p>\n
5 Merkins IC<\/p>\n
Seal claps x 12 IC<\/p>\n
5 Merkins IC<\/p>\n
Copperhead squats x 12 IC<\/p>\n
5 Merkins IC<\/p>\n
Whirlies x 12 IC<\/p>\n
5 Merkins IC<\/p>\n
Arm Swirly things foward x 12 IC<\/p>\n
5 Merkins IC<\/p>\n
Arm Swirly things reverse x 12 IC<\/p>\n
5 Merkins IC<\/p>\n
Toy Soldiers x 12 IC<\/p>\n
5 Merkins IC<\/p>\n
<\/p>\n
Pax were quick to pick up on the patter of Merkins.\u00a0 Clever bunch, the pax.\u00a0 And very uncreative of YHC.\u00a0 Some would say “lack of creativity”<\/p>\n
<\/p>\n
Mosey down to the lower parking lot.\u00a0 Line up and traverse the parking lot using the following methods:<\/p>\n
5 Merkins OYO<\/p>\n
Mosey down and back<\/p>\n
5 Merkins OYO<\/p>\n
High knees down and back<\/p>\n
5 Merkins OYO<\/p>\n
Butt kickers down and back<\/p>\n
5 Merkins OYO<\/p>\n
Backwards run down and back<\/p>\n
5 Merkins OYO<\/p>\n
<\/p>\n
Mosey around to the beautiful landscaping stones.\u00a0 Find 2 appropriate sized stones.\u00a0 BUT make sure to remember where you took them from.\u00a0 We would not want to upset the Lady of the Manor.<\/p>\n
<\/p>\n
Circle up for rounds of 7 exercises:<\/p>\n
Curls x 14 IC<\/p>\n
Curl to press x 14 IC<\/p>\n
Wide Curls x 14 IC<\/p>\n
Squatted isolation curl right arm x 14 IC<\/p>\n
Hammer curls x 14 IC<\/p>\n
Squatted isolation curl left arm x 14 IC<\/p>\n
Mountain Climbers x 50 OYO<\/p>\n
<\/p>\n
R arm over head press x 14 IC<\/p>\n
L arm over head press x 14 IC<\/p>\n
R leg lunge with press x 14 IC<\/p>\n
L leg lunge with press x 14 IC<\/p>\n
Bent over row x 14 IC<\/p>\n
Squat thrusters x 14 IC<\/p>\n
Mountain Climbers x 50 OYO<\/p>\n
<\/p>\n
Flys x 14 IC<\/p>\n
R front arm raise x 14 IC<\/p>\n
L front arm raise x 14 IC<\/p>\n
R lateral raise x 14 IC<\/p>\n
L lateral raise x 14 IC<\/p>\n
Squat to press x 14 IC<\/p>\n
Mountain Climbers x 50 OYO<\/p>\n
<\/p>\n
SSH x 14 IC<\/p>\n
IST x 14 IC<\/p>\n
Spam R x 14 IC<\/p>\n
Spam L x 14 IC<\/p>\n
Fast Feet x 28 IC<\/p>\n
Squat x 14 IC<\/p>\n
Mountain Climbers x 50 OYO<\/p>\n
<\/p>\n
Return you rocks – exactly where you found them.\u00a0 Return to upper lot for MARY:<\/p>\n
<\/p>\n
Mutton Crunch R, Mutton Crunch L, Penguin Crunch, LBC – all x 12 IC<\/p>\n
<\/p>\n
TIME!<\/p>\n
<\/p>\n
NMM<\/p>\n
Strong work by all men this morning. Minimal MC.\u00a0 Well, YHC did not hear too much, as I was trying to remember what the next exercise was.<\/p>\n
Wish the rock selection was a bit heavier, but hopefully the excessive number of reps helped.<\/p>\n
Per my Garmin, over 500 calories burned and just over 1 mile covered – sufficient!<\/p>\n
Everyone was glad IPC is over.<\/p>\n
<\/p>\n
Announcements\/Prayer Requests<\/p>\n
HOG has the Q at Flatline tomorrow.<\/p>\n
CCM – convergence this Saturday.\u00a0 7 is the tour.\u00a0 8 is the workout.<\/p>\n
<\/p>\n
YHC listened to the F3 roundtable podcast over the weekend.\u00a0 CSPAN has a great practice of having everyone speak during COT.\u00a0 It can be a prayer, praise, concern….anything.\u00a0 So YHC gladly stole that idea.\u00a0 Everyone spoke.\u00a0 It was great to gain a little more insight into each of these guys and what is going on with them.\u00a0 YHC appreciates them being open to it.\u00a0 YHC strongly suggests that when you Q, take the time and have everyone say something.<\/p>\n
<\/p>\n
Thanks for the opportunity and for the experience this morning.<\/p>\n
Have a great Monday!<\/p>\n
<\/p>\n
-Spamalot<\/p>\n
#spamtan<\/p>\n
#wearamask<\/p>\n
#vote<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Monday morning!\u00a0 The start of another week.\u00a0 What better way to start it, than by posting at F3?\u00a0 4 lucky Pax (YHC included) chose to visit the regal gardens of The Estate.\u00a0 YHC was somewhat surprised at the light drizzle coming from the sky at the beginning of the workout.\u00a0 Fortunately, the rain stopped during […]<\/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":[75],"tags":[],"class_list":["post-13293","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Spamalot","date":"09\/28\/20","pax":"HOG, Litterbox, Drip, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13293","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=13293"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13293\/revisions"}],"predecessor-version":[{"id":13294,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13293\/revisions\/13294"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13293"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13293"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13293"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}