Early Friday morning Greenspan asked if YHC would be willing to provide a substi Q at IS the next day. \u00a0As YHC had had to request the same of Drip a few weeks earlier, \u00a0I was glad to return the favor. \u00a0On the missed Q I had provided Drip the planned workout and understood it was “loved” by the PAX. \u00a0Given this, why mess with a good thing so let’s repeato.<\/p>\n
After some light conversation the workout began. \u00a0Warmarma consisted of SSH’s, Imperial Walkers, Arm Swirlies B&F, Michael Phelps, Stretches and we were off to the track for the beatdown.<\/p>\n
5 Burpees followed by 3 \u00a0exercises at each corner of the oval, and run between the corners was the order of the day. First lap 15 of each of the other exercises, next round 20 and last round 25. The corners were are follows:<\/p>\n
Corner #1<\/p>\n
Burpees, LBC’s Jack Reachers, Mountain Climbers<\/p>\n
Corner #2<\/p>\n
Burpees, Low Flutters, Carolina Dry Docks, Alt Lunges D\/C<\/p>\n
Corner #3<\/p>\n
Burpees, Freddie Merc, Merkins, Squats<\/p>\n
Corner #4<\/p>\n
Burpees, American Hammers D\/C, Diamond Merkins, Reverse Lunges D\/C<\/p>\n
A lap to pick up the cardboard and off to the benches.<\/p>\n
OYO 20 dips, irkins, derkins, right leg step ups, left leg step ups<\/p>\n
Back for Mary:<\/p>\n
Drip’s to Asheville LBC’s thingy, Alabama Prom Dates and ended with 5 burpees<\/p>\n
Prayer Requests:<\/p>\n
Lambchop and M as they plan for parenting<\/p>\n
Drip’s son Richmond<\/p>\n
Blue Steel’s recovery<\/p>\n
YHC took us out.<\/p>\n
Great time with this PAX this AM. \u00a0Lots learned about medical coverage and what is and is not covered by insurance-had to be there.<\/p>\n
BIG news of the day was the turning over of the SHOVEL FLAG from current Site Q-Drip to future site Q-Mutton. \u00a0Great work as site Q Drip, thank you for your leadership. \u00a0Look out for Q opportunities at this fine AO.<\/p>\n
Mutton, keys are somewhere in the mess that was once the tennis courts!<\/p>\n","protected":false},"excerpt":{"rendered":"
Early Friday morning Greenspan asked if YHC would be willing to provide a substi Q at IS the next day. \u00a0As YHC had had to request the same of Drip a few weeks earlier, \u00a0I was glad to return the favor. \u00a0On the missed Q I had provided Drip the planned workout and understood it […]<\/p>\n","protected":false},"author":203,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-17215","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"Boomerang","date":"9\/18\/2021","pax":"Spicoli, Drip, Mutton, Lambchop (WB), Boomerang (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17215","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17215"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17215\/revisions"}],"predecessor-version":[{"id":17216,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17215\/revisions\/17216"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}