{"id":17257,"date":"2021-09-22T11:49:39","date_gmt":"2021-09-22T15:49:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17257"},"modified":"2021-09-22T11:49:39","modified_gmt":"2021-09-22T15:49:39","slug":"good-start-to-the-day-at-vi","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/09\/good-start-to-the-day-at-vi\/","title":{"rendered":"Good Start to the Day at VI"},"content":{"rendered":"

Surprised the PAX this morning as they were anticipating a Sea Man beatdown, but they had to put up with\u00a0 YHC as a Substi-Q.\u00a0 Have not posted at VI but a couple of times, so kept things simple and mostly restricted to the parking lot, with some confusion about which wall we’d be stopping at.<\/p>\n

While warming up Schneider joined us from an EC run and we were at 5 PAX and good to go.<\/p>\n

WARM UPS:<\/p>\n

SSH \/ Imperial Troopers \/ Abe Vigoda \/ Whirlies<\/p>\n

Some leg stretching (bend at the waist touch toes and hold), on our six for some crossover stretches (not sure what they’re called)<\/p>\n

THE THANG:<\/p>\n

PARKING LOT<\/p>\n

To get the heart rate going we did forward lunges for 3 parking lot spaces, completed 10 SSH and 10 Mountain Climbers at each stop, continuing in 3 space increments to the first dirt island, then same on the return.<\/p>\n

WALL WORK:<\/p>\n

all oyo\/ lunge walks if need to modify:<\/p>\n

People’s chair with Jack Reachers x 25,\u00a0 then bear crawl to the indicated marker up and back.<\/p>\n

Rebound Drills x 20, bear crawl and back<\/p>\n

Mike Tysons x 15, bear crawl and back<\/p>\n

People’s chair with overhead Seal Claps x 25, bear crawl and back<\/p>\n

PARKING LOT SETS OF THREE<\/p>\n

For each of the six sets,\u00a0 each of the three exercises in that set performed for 30 seconds, no rest between, then 10 seconds rest after the full set. Target was chest\/arms, legs, and core<\/p>\n

    \n
  1. Merkins \/ squats \/ American hammer<\/li>\n
  2. Carolina Dry Dock \/ lunges \/ low flutter<\/li>\n
  3. diamond merkins \/ monkey humpers \/ H2H<\/li>\n
  4. wide merkins \/ calf raises \/ box cutters<\/li>\n
  5. mike Tysons \/ jump squats \/ penguin<\/li>\n
  6. alt shoulder taps \/ copperhead squat \/ LBCs<\/li>\n<\/ol>\n

    repeated this three rounds to time.<\/p>\n

    ANNOUNCEMENTS\/PRAYER REQUESTS<\/p>\n

    (Forgot to record so apologies for anything missed here) – prayers for DQ’s family dealing with the loss of his first cousin, for healing in the community.\u00a0 Spicoli reminded us of the great opportunity we have both for the 3 Fs, the fellowship and support over the years,\u00a0 and as a great way to start our days. Aye!<\/p>\n

    YHC took us out with thanks and gratitude for getting us out of bed and giving us the discipline and the ability to start out our morning on a high note.<\/p>\n

    Strong work by all! Enjoyed the visit. Honor to lead.<\/p>\n

    Keys are somewhere in the parking lot Sea Man.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Surprised the PAX this morning as they were anticipating a Sea Man beatdown, but they had to put up with\u00a0 YHC as a Substi-Q.\u00a0 Have not posted at VI but a couple of times, so kept things simple and mostly restricted to the parking lot, with some confusion about which wall we’d be stopping at. […]<\/p>\n","protected":false},"author":485,"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-17257","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Ziggy","date":"9\/20\/21","pax":"Starfish, Schneider, Drama Queen, Spicoli, Ziggy Stardust (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17257","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17257"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17257\/revisions"}],"predecessor-version":[{"id":17267,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17257\/revisions\/17267"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17257"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17257"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17257"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}