The Burpee.\u00a0 YHC does not get it.\u00a0 Why?\u00a0 Some Pax across the Dash seem to like them.\u00a0 Clearly, some Batflippers in F3 Nation really like them.\u00a0 Why?\u00a0 They are stupid and serve no purpose.\u00a0 At all.\u00a0 Thus, the only thing promised the Pax in the preblast was no burpees.\u00a0 Promise kept.<\/p>\n
<\/p>\n
At the stroke of 530, 13 Pax gathered, and circled up.<\/p>\n
Mission Statement and 5 Core Principles were recited.<\/p>\n
For those of you playing along at home, the Mission Statement is:\u00a0 Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community\u00a0leadership<\/b>.<\/p>\n
<\/p>\n
The 5 Core Principles are that the workouts:<\/p>\n
<\/p>\n
Warm O Rama<\/p>\n
Usual stuff was had here:\u00a0 SSH, IST, Copperhead Squats, Merkins, Overhead claps, seal claps, Jack Reachers, Plank Jacks.\u00a0 All IC, Most between 12-15 reps.<\/p>\n
<\/p>\n
THE THANG<\/p>\n
Mosey towards the Lido Deck, stopping at the bottom of the hill.<\/p>\n
<\/p>\n
Count off.\u00a0 13 Pax.<\/p>\n
Beginning with Pax #1 (THE Pony Express), call an exercise.\u00a0 The other 12 pax perform the exercise, AMRAP as the sole Pax runs to traffic circle by education building and back.\u00a0 Then on to Pax #2, and so on.<\/p>\n
Wide range of exercises called, including:\u00a0 low flutters, SSH, Peter Parker Merkins, Huckleberry Merkins, Heels to Heaven, and 8 others that are escaping me at the moment.<\/p>\n
<\/p>\n
Mosey to Lido Deck.<\/p>\n
R leg step up x 10 IC<\/p>\n
Squats x 10 IC<\/p>\n
L leg step up x 10 IC<\/p>\n
Dips x 10 IC<\/p>\n
Erkins x 10 IC<\/p>\n
<\/p>\n
Mosey to Rock Pile. Grab medium sized rock\/<\/p>\n
Partner up for Lazy Dora.\u00a0 Exercises were:<\/p>\n
100 curls<\/p>\n
200 OHP<\/p>\n
300 Squats<\/p>\n
Partner not performing exercises runs a lap around circle. With rock or without.\u00a0 Your choice.<\/p>\n
<\/p>\n
Return rocks and head back to start for MARY<\/p>\n
LBCS, Low Flutters, Mutton Crunches, Penguin Crunch, Dying Cockroach, Low Dolly, (all IC x 12) Plank until time!<\/p>\n
<\/p>\n
NMM<\/p>\n
TRQ won the day with the most Pax!\u00a0 Thank you all for posting.<\/p>\n
Had not seen Whirly in far too long!<\/p>\n
Argyle was on time…kind of.<\/p>\n
Some youngsters at TRQ, no Respect as the WB<\/p>\n
Thanks to Double Wide for the partner work!<\/p>\n
During the Pax called exercises, YHC reminded the Pax….NO BURPEES<\/p>\n
<\/p>\n
Announcements\/Prayer Requests<\/p>\n
Not mentioned, but YHC has the Q at Purgatory this Saturday.<\/p>\n
Q School Coming – 5\/15 at Alcatraz,\u00a0 Check Slack for details.<\/p>\n
GreeNest – This Saturday Green Acres is leading.\u00a0 Reach out if you want to help.\u00a0 Only takes about 90 minutes or so!<\/p>\n
Prayers for Mongoose’s father who had hip surgery today.\u00a0 (update – YHC heard that the surgery was successful, and he is on the road to recovery).<\/p>\n
Fizzy – Pax who has not been seen in a year is going through some tough times.\u00a0 If you know him, reach out.<\/p>\n
<\/p>\n
YHC took us out.<\/p>\n
Thank you all for coming out.\u00a0 Best way to start the day!<\/p>\n
<\/p>\n
Spamalot<\/p>\n
#spamtan<\/p>\n","protected":false},"excerpt":{"rendered":"
The Burpee.\u00a0 YHC does not get it.\u00a0 Why?\u00a0 Some Pax across the Dash seem to like them.\u00a0 Clearly, some Batflippers in F3 Nation really like them.\u00a0 Why?\u00a0 They are stupid and serve no purpose.\u00a0 At all.\u00a0 Thus, the only thing promised the Pax in the preblast was no burpees.\u00a0 Promise kept. At the stroke […]<\/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":[85],"tags":[],"class_list":["post-15532","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Spamalot","date":"04\/15\/21","pax":"Whirly, Wobegon, Rustbucket, Argyle, Ziggy Stardust, Green Acres (WD), Boomerang, Mongoose, Double Wide, Sassy, The Pony Express, Tonka (WB), Spamalot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15532","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=15532"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15532\/revisions"}],"predecessor-version":[{"id":15533,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15532\/revisions\/15533"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15532"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15532"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15532"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}