The forecast?\u00a0 Rain, and lots of it.<\/p>\n
<\/p>\n
The reality…no rain.\u00a0 But 1000 percent humidity.\u00a0 I guess that is a good thing.\u00a0 How humid was it?\u00a0 Beads of sweat appeared as the Pax gathered while listening the the awesome sounds of Wilco.\u00a0 At least Starfish appreciated it.<\/p>\n
<\/p>\n
Site Q Atrophy just about crushed my phone and speaker, which were conveniently hidden.\u00a0 In the middle of the parking lot.\u00a0 Fortunately, he only stepped on the KB.<\/p>\n
<\/p>\n
Go time.<\/p>\n
<\/p>\n
Mission Statement<\/p>\n
5 Core Principles recited.<\/p>\n
<\/p>\n
THE THANG<\/p>\n
<\/p>\n
Grab KB and rotate a quarter way around the circle.<\/p>\n
<\/p>\n
SSH x 13 IC<\/p>\n
<\/p>\n
Grab KB and rotate another quarter way around the circle<\/p>\n
<\/p>\n
IST x 15 IC<\/p>\n
Arm Swirly things forward x 13<\/p>\n
Arm swirly things reverse x 12<\/p>\n
Merkins x 1o IC<\/p>\n
Copperhead squats x 10 IC<\/p>\n
<\/p>\n
Today’s workout consisted of three sessions.\u00a0 Each lasting 10 mintues.<\/p>\n
ALL exercises with KB<\/p>\n
<\/p>\n
Session 1<\/strong><\/p>\n Curls x 15<\/p>\n OHP x 15<\/p>\n Bent over rows x 15<\/p>\n Skull Crushers x 15<\/p>\n Walk perimeter of\u00a0 parking lot while carrying KB<\/p>\n Repeato for 10 minutes<\/p>\n <\/p>\n Session 2<\/strong><\/p>\n KB swings x 15<\/p>\n Deadlifts x 15<\/p>\n Goblet squats x 15<\/p>\n Alt. Lunges x 15<\/p>\n Walk perimeter of parking lot while carrying KB<\/p>\n Repeato for 10 minutes<\/p>\n <\/p>\n Session 3<\/p>\n Crunches x 15<\/p>\n Low flutter (hold KB overhead) x 15<\/p>\n Situps with Press at top x 15<\/p>\n American Hammers x 15<\/p>\n Walk perimeter of parking lot while carrying KB<\/p>\n Repeato for 10 minutes<\/p>\n <\/p>\n MARY<\/p>\n Mutton crunch x 10 each side<\/p>\n <\/p>\n Time!<\/p>\n <\/p>\n NMM<\/p>\n Ended 5 minutes early as I needed to get home to have breakfast with Troybilt.\u00a0 Cannot believe he just started his Senior year in HS.\u00a0 How is that possible?<\/p>\n Found out that Bluto enjoys Marilyn Manson. Good taste.<\/p>\n The absence of MC was great.\u00a0 Hopefully it meant that the Pax got their money worth.<\/p>\n 500 calories burned per my Garmin watch.\u00a0 Not bad for just about 40 minutes of work.\u00a0 With no running.<\/p>\n <\/p>\n Announcements\/Prayer Requests<\/p>\n Shmedfest – next Friday and Saturday<\/p>\n GreeNest – needs volunteers.\u00a0 If you have not stepped up, you should.<\/p>\n Prayers for Starfish’s family as they adjust to his mom moving to WS.<\/p>\n Prayers for Boomerang’s sister<\/p>\n Prayers for Giles’ wife and son<\/p>\n <\/p>\n YHC took us out.<\/p>\n Apologies, my recording failed.<\/p>\n","protected":false},"excerpt":{"rendered":" The forecast?\u00a0 Rain, and lots of it. The reality…no rain.\u00a0 But 1000 percent humidity.\u00a0 I guess that is a good thing.\u00a0 How humid was it?\u00a0 Beads of sweat appeared as the Pax gathered while listening the the awesome sounds of Wilco.\u00a0 At least Starfish appreciated it. Site Q Atrophy just about crushed my […]<\/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":[81],"tags":[],"class_list":["post-16929","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Spamalot","date":"08\/18\/21","pax":"Lace, Bluto, Airbag, Cobra, Balco, Atrophy, Frostbite, Starfish (WD), Ponzi (FNG) - recording fail, could not make out the rest!"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16929","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=16929"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16929\/revisions"}],"predecessor-version":[{"id":16930,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16929\/revisions\/16930"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16929"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}