An absolutely beautiful awaited the Pax at Conspiracy this morning.<\/p>\n
Full confession, it had been a while since YHC had been at Hanes Park.\u00a0 TCLAPS to Lamb Chop for the encouragement to Q.<\/p>\n
So let’s get this out of the way…what happened to the tennis courts that were next to the parking lot.\u00a0 I mean they are gone.\u00a0 Not in, “hey let’s re-do them.”\u00a0 More like, “Let’s make it look like they never existed.”\u00a0 Guess if YHC would post there more often, this would not have been news.\u00a0 Lesson learned.<\/p>\n
<\/p>\n
Mission Statement<\/p>\n
5 Core Principles<\/p>\n
<\/p>\n
Warm-O-Rama<\/p>\n
SSH, Agitators (thanks F3 Suncoast), arm swirly things, Whirly has the clap, copperhead squats, and Jack Reachers.\u00a0 All IC, all x 12 or x 15.<\/p>\n
<\/p>\n
Mosey through very wet field, over the bridge and to the base of Education Hill.\u00a0 Plan was to bear crawl up, but wisely called for just walking up.<\/p>\n
<\/p>\n
At the top, partner up for DORA<\/p>\n
One partner goes down the stairs to the bottom and back up.<\/p>\n
Other partner performs exercises, flapjack<\/p>\n
Merkins x 100<\/p>\n
Low flutters (both legs) x 200<\/p>\n
Squats x 300<\/p>\n
<\/p>\n
Mosey to track, and to the field.<\/p>\n
<\/p>\n
Start stop watch, run across and back on the field.\u00a0 At 60 seconds, do it again. If you got back early, rest time.<\/p>\n
Repeato x 5<\/p>\n
<\/p>\n
Mosey to playground.<\/p>\n
Erkins x 15<\/p>\n
Dips x 15<\/p>\n
Box\u00a0 jumps x 15<\/p>\n
Mosey around perimeter of playground<\/p>\n
Increase reps to 20 and repeat<\/p>\n
<\/p>\n
Circle up for MARY<\/p>\n
LBCs, penguin crunches were all that we had time for (IC x 12 each)<\/p>\n
TIME!<\/p>\n
<\/p>\n
Enter $5 Footlong who was on a run<\/p>\n
<\/p>\n
NMM<\/p>\n
Palin was the king of MC…no shock there<\/p>\n
Lamb Chop and wife are hoping for good news on the baby front.<\/p>\n
Thanks to Mutton for the conversation during DORA, and to Palin for the partner work<\/p>\n
Prayers for the guys running Bourbon Chase this upcoming weekend.\u00a0 Have fun and stay safe<\/p>\n
Giving thanks for Mutton’s BIL who is hopefully in remission.\u00a0 Power of prayer my friends (and science, it helps too)<\/p>\n
Continued prayers for Micky, and all those struggling with substance abuse.<\/p>\n
<\/p>\n
YHC took us out.<\/p>\n
<\/p>\n
Thanks for the opportunity to lead.<\/p>\n
Have a great day!<\/p>\n
<\/p>\n
-Spamalot<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
An absolutely beautiful awaited the Pax at Conspiracy this morning. Full confession, it had been a while since YHC had been at Hanes Park.\u00a0 TCLAPS to Lamb Chop for the encouragement to Q. So let’s get this out of the way…what happened to the tennis courts that were next to the parking lot.\u00a0 I mean […]<\/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":[82],"tags":[],"class_list":["post-17415","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Spamalot","date":"10\/13\/21","pax":"Lamb Chop (WB), Palin, Mutton (WD), Spamalot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17415","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=17415"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17415\/revisions"}],"predecessor-version":[{"id":17416,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17415\/revisions\/17416"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}