Saw it on the Q deep-state insider conspiracy website: \u00a0Jan 23, \u201821 is really code for: \u00a0do 10 of the things at the bottom of the hill, 20 things halfway up the hill, 30 at the top, 20 halfway down the hill, and 10 again at the bottom. 1-2-3-2-1! \u00a0So we broke the code and soon got to having fun.
\nAfter MS and CP recitation, started by warming up with 23 SSH IC, some Imperial Walkers, AV, Whirlies, arm swirls, and squats. Then mosey to the bottom of the nearby hill. Then the Q code thang: \u00a010 at the bottom, 20 halfway up, 30 at the top, 20 halfway down, and 10 at the bottom of merkins, WW2\u2019s, squats, then 5-10-15-10-5 of burpees. (for Pax with spreadsheets to fill out). Then to the Lido deck for more fun with the date code: 10 step ups EL, 20 derkins IC, 30 LBC\u2019s IC, 20 dips IC, 10 box jumps, then at Spamalot\u2019s special request, Howling Monkeys! \u00a0Each man does 4 MH in sequence around the circle while errbody holds MH pose. Howls! \u00a0Then to the Rocks (at D-Day\u2019s special request \ud83d\ude03) for more decoded work: 10 curls IC, 20 SC IC, 30 low flutter IC holding rock up, 20 chest press IC, 10 BO rows IC, and repeato (which led to Q fail on 19th skull crusher \ud83e\udd74. Had to take a couple breaths then shakily finish \ud83d\ude05). Then to the track for 3 sets of 15 squat jumps between short moseys as we made our way to the pull-up bars for a set of 10 pull-ups and\/or chin-ups (Zima and Splash educated Q re definitions of each), then just enough time for mosey back to starting place for about 2 minutes of plank with 5 merkins every 30 seconds. Done!
\nAnnouncements: F3 blood drive Feb 20 (DM Splash for details), Alcatraz launch is Jan 30 at River Oaks Church in Clemmons. Praying for Nitro\u2019s MIL, the USA, Sarge Schultz, thankful for F3, health, guidance in our choices, and watchful care.
\nHappy MC: my favorite was DQ\u2019s comment after derkins, \u201cthere were several good stopping places there!\u201d \ud83e\udd23. Really strong work by all. Tech-challenged Q had no time-telling thing or phone to record, so feel free to comment with any details YHC missed. Was a pleasure to work out with a great bunch of HIMs. Thanks for the keys, Offsides!<\/p>\n","protected":false},"excerpt":{"rendered":"
Saw it on the Q deep-state insider conspiracy website: \u00a0Jan 23, \u201821 is really code for: \u00a0do 10 of the things at the bottom of the hill, 20 things halfway up the hill, 30 at the top, 20 halfway down the hill, and 10 again at the bottom. 1-2-3-2-1! \u00a0So we broke the code and […]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[102,103],"class_list":["post-14640","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory","tag-f3winstonsalem","tag-f3winstonsalem-slack-com"],"acf":{"q":"Green Acres ","date":"1-23-21","pax":"Wobegon, Bloodsport (WB), Zika, Bam, Argyle, High cotton, Splash, Spamalot, DDay, Lemming, Bluto, Burlap, Parkay, Ziggy Stardust, Singing Cowboy, Bulldog, Boomerang, Rustbucket, Pony Express, Drama Queen, Green Acres (Q, WD)."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14640","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\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14640"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14640\/revisions"}],"predecessor-version":[{"id":14642,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14640\/revisions\/14642"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14640"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}