It was my VQ for Flatline and I knew warmorama was not allowed so I was sure to show up early for some solo stretching. As all the cars rolled in with Bevo getting out of his car JIT, YHC recited F3s mission and core principles both for practice and the FNG of which Huck brought out.<\/p>\n
THE THANG
\nMosey up to park
\n20 Irkins
\n20 R Leg Step Ups
\n20 L Leg Step Ups
\nRun Stairs in single file
\nMosey to parking deck<\/p>\n
Starting on second level:
\n10 HR Merkins
\n20 Gas Pumps
\n30 Squats
\nRun Up 1 side of parking deck
\nRepeato to the top stopping at every incline for exercises noted above (6 total sets).<\/p>\n
At The Top
\nPeoples Chair – 11 Mike Tysons down the line
\nPeoples Chair – 11 Jack Reachers down the line<\/p>\n
MAKING OUT WAY BACK DOWN
\n5 Burpees
\n10 WWII
\n15 Alt Lunges Dbl Ct
\nRun down 1 side of parking deck stopping at every decline for exercises noted above (6 total sets)<\/p>\n
At The Bottom<\/p>\n
Peoples Chair – 5 Mike Tysons down the line
\nPeoples Chair – 5 Jack Reachers down the line
\nHOWLIN MONKEYS – 10 ct<\/p>\n
Announcements
\nAlcatraz this Sat- YHC has 7 Q and LittlePiggy for 6 Q
\nBlood drive next Sat 2\/20 – pax clarified womens blood is acceptable
\nYHC has Greenest Q 2\/20 – could use 2 more volunteers and 1 more truck
\nKeep calling on those FNGs and guys that havent been out in a while!<\/p>\n
Workbench (aka Kallen) – woodworker for hobby, walk on tight end at Miami. GREAT WORK FOR FIRST WORKOUT! <\/p>\n
Always short with the MC, but enjoyed the fellowship and AO. Was great to see both familar and not so familar faces.<\/p>\n","protected":false},"excerpt":{"rendered":"
It was my VQ for Flatline and I knew warmorama was not allowed so I was sure to show up early for some solo stretching. As all the cars rolled in with Bevo getting out of his car JIT, YHC recited F3s mission and core principles both for practice and the FNG of which Huck […]<\/p>\n","protected":false},"author":519,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-14857","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"60 Minutes","date":"2-9-21","pax":"Huckleberry, Root Canal, CheeseSteak, Wobegon, Schneider, Bevo, Van Gough, Workbench (former FNG)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14857","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\/519"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14857"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14857\/revisions"}],"predecessor-version":[{"id":14858,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14857\/revisions\/14858"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14857"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14857"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14857"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}