The start of another week brought another Q at The Village.\u00a0 YHC already knew the site Q wasn’t going to be there but you never know who might show up at VI.\u00a0 2 regulars, The Brothers Perry were there upon my arrival and we kept checking the parking lot entrance for other WeFoCo regulars but it was not to be.\u00a0 3 would work.<\/p>\n
We skipped the mission statement and 5 core principles but we know those.\u00a0 Straight to warmorama with most of the standards.\u00a0 As promised we finished this portion with a fair amount of stretching.\u00a0 We added a little dynamic –\u00a0 A Creeds, Hi Knees, Butt kickers, Caraokes, and Skips.<\/p>\n
One last chance for any late pax and then we went off into the gloom of the back field.\u00a0 The plan was flexible but had the capacity for 8 pax.\u00a0 With only 3 there were numerous Omahas.<\/p>\n
First stop – Merkin medley relay – one pax bear crawls to wall and runs back to area near track while other 2 pax perform merkins varieties AMRAP until pax return.\u00a0 We went thru regular merkins, diamond, double wide, Chuck Norris, Scorpion R and L. That covered two full rounds of each pax bear crawling.<\/p>\n
Leg work was next to give our arms a break.\u00a0 To the shelter for same format.\u00a0 This time exercises were step ups, squats and lunges while rotating pax ran to parking lot and back.<\/p>\n
Final stop of the medley relay was the short pull up bars.\u00a0 Rotating pax performed 20 supine pullups while ab exercises were the other option.\u00a0 We minimized those to LBCs and WWIIs.\u00a0 We then ran the long way home around the track.<\/p>\n
Finish was more stretching since we had just finished abs.<\/p>\n
NMM<\/p>\n
Always good humor and good work with Sour Mash and Schneider.\u00a0 The brotherly love was in abundance. See Slack for the VI picture from today.\u00a0 Apparently YHC is the cute one.<\/p>\n
We talked about a lot of those who should have been there.\u00a0 The list was long.<\/p>\n
We thought we saw Zima inside the Y.\u00a0 There was a resemblance but the sleeveless shirt was the biggest connection.<\/p>\n
Not a lot of running and the stretching was thorough.\u00a0 Just about right for an old man Q.<\/p>\n
The “medley relays” were from an old workout saved on a word doc.\u00a0 YHC did not remember the merkin portion being quite that difficult and today was with even more “rest” while bear crawling.<\/p>\n
ANNOUNCEMENTS\/COT<\/p>\n
There were no announcements that anyone could think of.\u00a0 Prayer concerns covered Perry’s father, my HS friend Allen who is a recent double amputee, and the local events with 2 young lives lost.<\/p>\n
YHC took us out<\/p>\n","protected":false},"excerpt":{"rendered":"
The start of another week brought another Q at The Village.\u00a0 YHC already knew the site Q wasn’t going to be there but you never know who might show up at VI.\u00a0 2 regulars, The Brothers Perry were there upon my arrival and we kept checking the parking lot entrance for other WeFoCo regulars but […]<\/p>\n","protected":false},"author":191,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-17158","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Drama Queen","date":"09\/13\/2021","pax":"Sour Mash, Schneider, Drama Queen"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17158","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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17158"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17158\/revisions"}],"predecessor-version":[{"id":17159,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17158\/revisions\/17159"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17158"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17158"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}