What’s the best thing about Qing WIB?\u00a0 The location, of course!\u00a0 As Q, you get to pick wherever you want it to be!\u00a0 So this morning, we gathered at Jamison Park for another good time.<\/p>\n
<\/p>\n
The theme of the day was 7.\u00a0 Would become very apparent very soon.<\/p>\n
As the pax gathered, we enjoyed “Life’s a Bitch” by Accept.\u00a0 Solid.<\/p>\n
<\/p>\n
Mission Statement and 5 Core Principles.<\/p>\n
<\/p>\n
Warm o Rama<\/p>\n
SSH, IST, Seal Claps, Jack Reachers, Arm Swirly things forward and reverse, copper head squats, alt. shoulder taps, merkins.\u00a0 All IC, All x 7.<\/p>\n
THE THANG<\/p>\n
Count off.\u00a0 8 pax.<\/p>\n
Get a medium rock.<\/p>\n
<\/p>\n
Perform 7 reps of the following 7 exercises with the rock:<\/p>\n
Curls<\/p>\n
OHP<\/p>\n
Skull Crushers<\/p>\n
Chest Press<\/p>\n
WWII sit ups<\/p>\n
Bent over rows<\/p>\n
Dead lift<\/p>\n
Leave rock and run to opposite side of parking lot and return.<\/p>\n
<\/p>\n
Perform 7 reps of the following exercises:<\/p>\n
SSH<\/p>\n
Plank Jack<\/p>\n
IST<\/p>\n
Peter Parker<\/p>\n
Running with Scissors<\/p>\n
Squats<\/p>\n
Merkins<\/p>\n
Leave rock and run to opposite side of parking lot and return.<\/p>\n
<\/p>\n
Repeat this pattern.<\/p>\n
<\/p>\n
While the above was happening, pax #1 (remember the counting off?) run to covered picnic area and perform 7 reps of the following exercises:<\/p>\n
Dips<\/p>\n
Erkins<\/p>\n
R leg step ups<\/p>\n
Derkins<\/p>\n
L leg step ups<\/p>\n
Low flutter<\/p>\n
LBC<\/p>\n
When Pax #1 returns, Pax #2 stops what he is doing and runs to covered picnic area and performs the exercises. Continue this pattern until all 8 pax have completed.<\/p>\n
<\/p>\n
at 6:10 return rocks.<\/p>\n
<\/p>\n
Mary<\/p>\n
Usual fare – 7 reps only.\u00a0 Except for Mutton Crunches 4 on one and 3 on the other.\u00a0 Lopsided!<\/p>\n
<\/p>\n
TIME<\/p>\n
<\/p>\n
NMM<\/p>\n
Cherry Pie really enjoyed arm exercises<\/p>\n
Zima really enjoyed how much it annoyed Cherry Pie<\/p>\n
YHC was clueless as to what was going on<\/p>\n
Woman walker decided to park nearly in the middle of where we were working out.\u00a0 The entire parking lot was empty….Karen…..<\/p>\n
HOG appreciated the non rock exercise set..up for one exercise, down for the next..and so on.\u00a0 hehehe<\/p>\n
Cherry Pie enjoyed his trip to “Virginia” and had to leave before COT<\/p>\n
<\/p>\n
Announcements\/Prayer Requests<\/p>\n
Continued prayers for Sgt Schultz<\/p>\n
TCLAPS to Beverly for HOPE run!!<\/p>\n
Run Ranger Run – Starting February – now known as Patriot Challenge – sign up!<\/p>\n
1\/30 – Alcatraz – new WeFoCo AO at 6 and 7 am opportunities!<\/p>\n
Little Piggy – Tomorrow nomad run off of Shallowford Road<\/p>\n
BBBC – YHC with the Q – launching from OrthoCarolina<\/p>\n
<\/p>\n
YHC took us out.<\/p>\n
<\/p>\n
Thanks for coming out and spending some of your morning.<\/p>\n
<\/p>\n
Burns – I gave the keys to Cherry Pie….good luck finding them!<\/p>\n
<\/p>\n
-Spamalot<\/p>\n
#wearamask<\/p>\n
#spamtan<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
What’s the best thing about Qing WIB?\u00a0 The location, of course!\u00a0 As Q, you get to pick wherever you want it to be!\u00a0 So this morning, we gathered at Jamison Park for another good time. The theme of the day was 7.\u00a0 Would become very apparent very soon. As the pax gathered, we enjoyed […]<\/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":[84],"tags":[],"class_list":["post-14625","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Spamalot","date":"01\/21\/21","pax":"Zima, Greenspan, Fly By, Drama Queen (WD), HOG (WB), Little Piggy, Cherry Pie, Spamalot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14625","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=14625"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14625\/revisions"}],"predecessor-version":[{"id":14626,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14625\/revisions\/14626"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14625"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14625"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14625"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}