{"id":13694,"date":"2020-11-02T16:18:02","date_gmt":"2020-11-02T20:18:02","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13694"},"modified":"2020-11-02T16:18:02","modified_gmt":"2020-11-02T20:18:02","slug":"dash","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/11\/dash\/","title":{"rendered":"dash"},"content":{"rendered":"

On a chilly Monday morning, I sat in my warm car thinking no one would show up.\u00a0 Then 3 HIMs coming running into the parking lot after getting after multiple miles.\u00a0 2 minutes till launch, here come the WeFoCo crowd. Several pax asked about some warm coffee but schneider quickly reminded them that YHC brought coffee to the Distillery last week and it was not good.\u00a0 \u00a00530 we had 8 and it was time get this party started.<\/p>\n

warm o rama – SSH, IW, Abe v, Whirly, squats, michael phelps<\/p>\n

mosey to the picnic shelter next to the field to find some cardboard with 20 exercises on it!!<\/p>\n

the workout was simple – perform 20 reps of an exercise then line up at the cone for a 40 yard dash to the second cone and then a second dash back.\u00a0 move onto next exercise.<\/p>\n

Exercises:<\/p>\n

    \n
  1. Ranger merkins<\/li>\n
  2. Snow angels<\/li>\n
  3. plank punches<\/li>\n
  4. curveball…….DQ requested more lineman at this workout and less DB’s.\u00a0 new rule….DQ starts 40 yard dash on my go, yhc will give DQ a head start and then release the rest of the cheetahs.\u00a0 any pax that finished behind DQ owes 5 burpees.\u00a0 this worked out great as all pax pushed themselves way harder!\u00a0 and DQ made us do alot of burpees (fast when he wants to be).<\/li>\n
  5. wide merkins<\/li>\n
  6. low flutter<\/li>\n
  7. crabcakes<\/li>\n
  8. diamond merkins<\/li>\n
  9. american hammers<\/li>\n
  10. makhtar N Diaye<\/li>\n
  11. crucible merkins<\/li>\n
  12. heels to heaven<\/li>\n
  13. ski abs<\/li>\n
  14. carolina dry docks<\/li>\n
  15. LBC<\/li>\n
  16. right leg SSH<\/li>\n
  17. low pulse merkin<\/li>\n
  18. Low dolly<\/li>\n
  19. Left leg SSH<\/li>\n
  20. WWII<\/li>\n
  21. Plank to fatigue<\/li>\n<\/ol>\n

     <\/p>\n

    611 – Mosey back to start for mary – Freddie merk IC nice a slow.\u00a0 613 – fender needed 20 burpees to get to 100 – so all pax perform 20 burpees (they loved me).<\/p>\n

    Announcements – Sour has Q at VI next week.\u00a0 Election tomorrow – Boomerang requests all pax to return to the polls and ask if they counted your vote.<\/p>\n

    Prayers – Schneider and Sours mother – oncology appointment today.\u00a0 Snake eyes friend had a child in a car accident.<\/p>\n

    MC<\/p>\n

    strong push by all this morning, lots of good sprinters out there – DQ was sandbagging till the burpees were added.\u00a0 then we all suffered.<\/p>\n

    Fender being fender, wanted to the burpees each time so sprinted out and made sure he was last on the way back<\/p>\n

    Cowboy volunteered for burpees once instead of sprinting<\/p>\n

    Suede was killing it, all morning.<\/p>\n

    Good to have Boomerang back out there but he was not quiet about all the nonsense<\/p>\n

    Snake eyes is fast<\/p>\n

    everyone questioned the one leg SSH – but they are a great exercise<\/p>\n

    thank you all for posting and motivating me to work harder.\u00a0 it was a pleasure to workout with you men.<\/p>\n

    until next time, Huckleberry<\/p>\n","protected":false},"excerpt":{"rendered":"

    On a chilly Monday morning, I sat in my warm car thinking no one would show up.\u00a0 Then 3 HIMs coming running into the parking lot after getting after multiple miles.\u00a0 2 minutes till launch, here come the WeFoCo crowd. Several pax asked about some warm coffee but schneider quickly reminded them that YHC brought […]<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-13694","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Huckleberry","date":"11\/2\/20","pax":"THE Singing Cowboy, Snake eyes, Suede, Schneider, Drama Queen, Boomerang, Fender"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13694","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13694"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13694\/revisions"}],"predecessor-version":[{"id":13695,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13694\/revisions\/13695"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}