It’s Monday. Today rings in the official start of Harden week in #WeFoCo. 1st AO is Village Idiocy. YHC sent out the required pre-tweet indicating a HC from Katniss, 60 minutes, Van Gogh, Sassy, Sour Mash, Huckleberry. Only one of these gentleman was bold enough to show – nice work Sour Mash!<\/p>\n
For the rest of you – Snake Eyes is on the prow and looking for each of you.<\/p>\n
Today is leg day, F3 style:<\/p>\n
Warm-o-rama<\/strong><\/p>\n SSH x 15 IC<\/p>\n Arm Swirly Things x 15 IC<\/p>\n Copperhead Squats x 15 IC<\/p>\n Abe Vogoda x 10 IC<\/p>\n Pax who no longer comes to #WeFoCo cause he has the clap x 15 IC<\/p>\n OH Clap x 15 IC<\/p>\n Seal Clap x 15 IC<\/p>\n The Thang<\/strong><\/p>\n Short mosey randomly around the parking lot down to the lower shelter<\/p>\n Right Leg Step ups x 15 OYO<\/p>\n Left Leg Step Ups x 15 OYO<\/p>\n Squats x 15 IC<\/p>\n People’s Chair & 10 jack reachers (1 pax at a time)<\/p>\n Hold it<\/p>\n People’s Chair & 10 Wonderbra’s with a cinderblock (1 pax at a time)<\/p>\n Repeato<\/p>\n Mosey to upper lot – more in a straight line this go<\/p>\n Dan Taylor – 1:4 squat to lunge ratio across the entire length of lot<\/p>\n Smurf Jacks – 10 OYO<\/p>\n DB Drills back length of lot<\/p>\n Circle up<\/p>\n Jack Webb’s – 1:4 Merkin to OH Air Press ratio<\/p>\n Mosey to the shelter<\/p>\n Mary<\/strong><\/p>\n Common assortment of ab exercises appreciated by all.<\/p>\n Announcements<\/strong><\/p>\n Hard things with Harden continues tomorrow at Parliament. Then carries on at #TheDistillery and #BBBC (golf tournament addition).<\/p>\n Convergence this weekend<\/p>\n Prayer Request<\/strong><\/p>\n Schneider and Mash’s mom, her doctors, and treatment\/surgery.<\/p>\n Goofy and family<\/p>\n YHC took us out.<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" It’s Monday. Today rings in the official start of Harden week in #WeFoCo. 1st AO is Village Idiocy. YHC sent out the required pre-tweet indicating a HC from Katniss, 60 minutes, Van Gogh, Sassy, Sour Mash, Huckleberry. Only one of these gentleman was bold enough to show – nice work Sour Mash! For the rest […]<\/p>\n","protected":false},"author":94,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77,116],"tags":[],"class_list":["post-13298","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy","category-wefoco"],"acf":{"q":"Harden","date":"09\/28\/2020","pax":"Sour Mash, Schneider, The Singing Cowboy, Fender, Bolero, Boomerang, Snake Eyes, Harden"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13298","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\/94"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13298"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13298\/revisions"}],"predecessor-version":[{"id":13299,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13298\/revisions\/13299"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}