16 Pax for a warm and humid TRQ. Whirly gave me a heads up for an FNG so I recited MS and CP, only to have FNG roll in mid-warmarama. \u2018Salgood! Not that we needed warming much, but did some SSH, Imperial Storm Walker Trooper Thingies (yes, nailed the name of that exercise! \u00a0But now that I think about it, aren\u2019t those just Standing Freddie Merc\u2019s? \u00a0I\u2019ll just say that next time\u2026), AV, Whirly + clap, squats, merkins, arm swirls F&B, Y flies, all IC, then 5 burpees.
\nOff to the Lido deck. There we did 20 ea: LL step ups OYO, dips IC, RL step ups OYO, erkins IC, CH squats, LBC IC, then the Pax voted derkins over Wall Ball Crawl, so 20 derkins IC, pax choice! \u00a0Repeated all the things except x 15 ea.
\nMosey to get rocks! \ud83e\udd18. Suggested a \u201cchallenging rock.\u201d \u00a0Mongoose took heed for sure! \ud83d\udc4f. \u00a0Did 20 ea IC: curls, OH press, BO rows, low flutter, chest presses, skull crushers, curls again, then realized tempus was fugiting. Mongoose was mad about putting the rocks back, but it was time to get to the wall! for Balls to Wall and 5 Aussie merkins, then back to starting place for short Mary: mutton crunch 15 IC ea side, 20 box cutters and DONE.
\nThere may have been a little MC, but pretty sure none was directed at me. \u00a0Was a great group, we all worked up a good sweat, and was a pleasure to lead.<\/p>\n
Reminder about F3 blood drive July 3rd, and Shmedfest in August.<\/p>\n
Prayer was offered to watch over Undertow\u2019s family as they remember his father and spread his ashes at sea tomorrow, and also for Ransomware\u2019s family as they grieve his Father\u2019s death last week in Antigua, and to help us all be good men for our families and community.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
16 Pax for a warm and humid TRQ. Whirly gave me a heads up for an FNG so I recited MS and CP, only to have FNG roll in mid-warmarama. \u2018Salgood! Not that we needed warming much, but did some SSH, Imperial Storm Walker Trooper Thingies (yes, nailed the name of that exercise! \u00a0But now […]<\/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":[85],"tags":[102,103],"class_list":["post-16241","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","tag-f3winstonsalem","tag-f3winstonsalem-slack-com"],"acf":{"q":"Green Acres ","date":"6-10-21","pax":"Boomerang, Goofy, Mongoose, Giles (RIRO, WB), Argyle, Super Fly, Undertow, Patch, Whirly, Pony Express, Ziggy Stardust, Burlap, D-Day, Rust Bucket, Ransomware (former FNG), Green Acres (Q,WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16241","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=16241"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16241\/revisions"}],"predecessor-version":[{"id":16243,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16241\/revisions\/16243"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16241"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16241"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16241"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}