7, perfectly numbered, PAX showed in the mugginess of July 1st. To welcome July, we did everything in some increment of 7 (except for one exercise in Mary stopped at 20, I will not name names…). Big shout out to Cobra for saving me on a #qfail- I forgot music (honestly I forgot about Qing so took the priority of planning the Q over planning the music), but Cobra had to bring his phone along and quickly jumped into DJ mode.<\/p>\n
Warm-o-Rama<\/strong><\/span> Mosey to the islands<\/em><\/p>\n Thang 1 – Islands<\/strong><\/span> Thang 2 – Rocks<\/strong><\/span> Thang 3 – Wall<\/strong><\/span> Mosey to islands – finish the way we started.<\/em><\/p>\n Thang 4 – Islands<\/strong><\/span> Mary<\/strong><\/span> <\/p>\n Prayers for Giles’ M and Boomerang’s sister as they fight their battle with cancer.<\/p>\n <\/p>\n F3 sponsored blood drive July 3 – see D-Day with any questions or if you want to volunteer your time!<\/p>\n Convergences happening Saturday and Monday, so check Slack for details!<\/p>\n <\/p>\n YHC took us out. It was a privilege to lead this morning.<\/p>\n","protected":false},"excerpt":{"rendered":" 7, perfectly numbered, PAX showed in the mugginess of July 1st. To welcome July, we did everything in some increment of 7 (except for one exercise in Mary stopped at 20, I will not name names…). Big shout out to Cobra for saving me on a #qfail- I forgot music (honestly I forgot about Qing […]<\/p>\n","protected":false},"author":55,"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-16490","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Organ Grinder","date":"07\/01\/2021","pax":"Cobra, Boomerang, D-Day, Green Acres, Giles, Ransomware, Organ Grinder"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16490","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\/55"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16490"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16490\/revisions"}],"predecessor-version":[{"id":16494,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16490\/revisions\/16494"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSSH
\nIST
\nMichael Phelps
\nHillbillies
\nWhirly w Clap<\/p>\n
\nChoose your method of transportation (there was a good and wide variety!).<\/em>
\n1st island = Burpees x 7
\n2nd island = Squats x 14
\n3rd island = WWIIs x 21
\n4th island = Merkins x 28<\/p>\n
\n7 x 7<\/em>
\nBentover Rows x 7
\nOverhead Press x 14
\nFront Raise x 21
\nCurls x 28
\nSkull Crushers x 35
\nChest Press x 42
\nAmerican Hammer x 49
\n–7 Burpees–
\nAmerica Hammer x 49
\nChest Press x 42
\nSkull Crushers x 35
\nCurls x 28
\nFront Raise x 21
\nOverhead Press x 14
\nBentover Rows x 7
\n–7 Burpees–<\/p>\n
\nDown the line and holding<\/em>
\nWall Sit – Jack Reachers x 7
\n–recover–
\nHigh Plank – Mike Tysons x 7
\n–recover–
\nWall Sit – Jack Reachers x 14
\n–recover–
\nHigh Plank – Mike Tysons x 7
\n–recover–
\nWall Sit – Jack Reachers x 21<\/p>\n
\nChoose your method of transportation.<\/em>
\n1st island = Merkins x 28
\n2nd island = WWIIs x 21
\n3rd island = Squats x 14
\n4th island = Burpees x 7<\/p>\n
\nLBCs
\nBox Cutters
\nLow Dollys
\nLow Flutters (Green Acres)
\nAlabama Prom Dates (Boomerang)
\nSupermans (D-Day)<\/p>\n