YHC was preparing for Q duties by reviewing f3winstonsalem.com to see what I did last time I Q’ed at Purgatory and I realized it had been 3 years.\u00a0 Dang, I’ve missed Qing at this wonderful AO.\u00a0 After putting a plan and playlist together, I went to sleep and forgot to set my alarm.\u00a0 At 6:51am my eyes opened and panic set in.\u00a0 Fortunately Speas is only a short walk\/sprint from my house and I arrived in the parking lot in time to call out 1 minute.<\/p>\n
Warm-o-rama<\/strong><\/p>\n SSH x 20 Mosey to base of the hill<\/strong> Mosey to Lido Deck Mosey to Rock Pile through Hope Valley neighborhood stopping for IST to keep the group together. Choose an average sized rock Wall Sit count through the PAX Fast Feet in front of the library<\/p>\n Mary\u00a0<\/strong>in front of the front doors FIN<\/p>\n COT: NMM:<\/p>\n Blood drive July 3rd – Give blood and get a hat<\/p>\n Greenest – Q and volunteers needed for this month 6\/19<\/p>\n YHC is celebrating my 40th birthday on 6\/26 so we got the celebration started early with 40 reps of most exercises.<\/p>\n Glad to have had my birthday buddy Burlap present.\u00a0 He’s trying to earn the perfect attendance award for Purgatory 2021.<\/p>\n Boomerang and Bluto approved of the 90’s playlist.<\/p>\n Despite cutting it close on time there were 3 or 4 PAX who arrived after 7am.\u00a0 Glad TPE found us on the Lido deck and was able to get in a 45 minute workout.<\/p>\n Glad that Giles has been continuing to post consistently and he keeps getting stronger.<\/p>\n Thanks for the keys Lemming!\u00a0 I’ll be ready to Q in another 3 years.<\/p>\n Here are the tunes from this morning. <\/p>\n","protected":false},"excerpt":{"rendered":" YHC was preparing for Q duties by reviewing f3winstonsalem.com to see what I did last time I Q’ed at Purgatory and I realized it had been 3 years.\u00a0 Dang, I’ve missed Qing at this wonderful AO.\u00a0 After putting a plan and playlist together, I went to sleep and forgot to set my alarm.\u00a0 At 6:51am […]<\/p>\n","protected":false},"author":202,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-16268","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Closer","date":"6\/12\/2021","pax":"Burlap, Parquet, Bluto, Lemming, Boomerang, Giles, Pony Express, Woodpecker, Starfish, Lysol, D-Day, Superfly, Argyle, High Cotton, Splash and Closer"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16268","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16268"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16268\/revisions"}],"predecessor-version":[{"id":16270,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16268\/revisions\/16270"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nIST x 20
\nToy Soldiers x 15
\nArm Circles x 15 forward and reverse
\nWhirly has the clap x 15
\nAbe Vigoda x 5<\/p>\n
\nRun – to the second parking sign
\nApollo Creed, High Knees, Butt Kickers, Karaoke, Power skips through parking lot.<\/p>\n
\n<\/strong>Merkins x 10
\nStep Ups\u00a0x 10
\nDips\u00a0x 10
\nSquats\u00a0x 10
\nRepeat 4 times<\/p>\n
\nIST x 15
\nIST x 15
\nIST x 10<\/p>\n
\nCurls x 10
\nRows x 10
\nSwings x 10
\nAmerican Hammer x 10
\nx4
\nSkull crusher x 10
\nOverhead Press x 10
\nSeal Claps\u00a0x 10
\nHillbilly\u00a0x 10
\nx4
\n-> Run bus circle lap in between exercises when Q said so.<\/p>\n
\nDonkey Kick x16
\nWall Sit count through the PAX
\nRebound Drill x16
\nWall Sit count through the PAX<\/p>\n
\nLBC, Low Flutter, Heels to Heaven
\nPenguin Crunch<\/p>\n
\nPrayed for those PAX and family that have recently lost parents.\u00a0 Lifted up Starfish and Undertow after the loss of their fathers.\u00a0 Prayers for those with medical diagnosis and treatments, specifically Giles’ M Laura and Jazzy’s M Elizabeth who both have breast cancer.\u00a0 Prayer of thanks for PAX who can gather together and encourage each other.<\/p>\n
\nhttps:\/\/music.amazon.com\/user-playlists\/2d2e21133a1442b1b17859f604938e7csune?marketplaceId=ATVPDKIKX0DER&musicTerritory=US<\/p>\n