{"id":17629,"date":"2021-11-04T20:29:20","date_gmt":"2021-11-05T00:29:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17629"},"modified":"2021-11-04T20:29:20","modified_gmt":"2021-11-05T00:29:20","slug":"41","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/11\/41\/","title":{"rendered":"#41"},"content":{"rendered":"<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>On your back stretches (accompanied by blushing moaning from several pax) followed by up\/down dog, Abe, Whirly, and Cherry Pie.<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Apollo Creed (NOT John Cusack) down the parking lot to the play set, then partner up.\u00a0 Partner A completes a set of 5 pull-ups.\u00a0 Partner B does side-straddle hopes.\u00a0 Flip flop and repeat until each has completed 20 pull-ups.<\/p>\n<p>Then, mosey to the rock pile.\u00a0 Staying with your partner, pick a rock to share (thanks, Green Acres).\u00a0 Partner A accumulates reps of an exercise from the weinke while partner B does <span style=\"text-decoration: line-through\">10<\/span> 15 SSHs.\u00a0 Then flip flop.\u00a0 Exercises were:<\/p>\n<ul>\n<li>Burpees<\/li>\n<li>Squats<\/li>\n<li>Curls<\/li>\n<li>H2H<\/li>\n<li>Dive Bombers<\/li>\n<li>WW3s<\/li>\n<li>Romanian Dead Lifts (DC)<\/li>\n<li>Side-to-Side Lunges<\/li>\n<li>Lunges (DC)<\/li>\n<li>Box Cutters<\/li>\n<li>Chest Press<\/li>\n<li>Bent-Over Rows<\/li>\n<li>Apollo Onos<\/li>\n<li>Mike Tysons<\/li>\n<li>Fire Hydrants<\/li>\n<\/ul>\n<p>Back to launch for 1.5 minutes of Mary.<\/p>\n<p>The End.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>GreeNest needs one or two more trucks and one more volunteer for Saturday. F3WS is committed to the first and third Saturdays a month.\u00a0 A Q is needed for 11\/20\/21.<\/li>\n<li>Convergence at 0700 on Saturday, 11\/27\/21, at Hanes Park. Canned goods will be collected.\u00a0 See Wobegon\u2019s #PAXgiving post Slack for more details on our goals to be intentional with lapsed pax and would-be FNGs.<\/li>\n<li>TRQ will launch at 0700 on Thanksgiving, 11\/25\/21.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>Prayer Requests<\/u>:\u00a0 <\/strong><\/p>\n<ul>\n<li>Giles\u2019s wife Laura had her last chemo treatment (#16); pray for healing and wisdom for the future.<\/li>\n<li>Starfish\u2019s M\u2019s Uncle Frank, from Meca, died yesterday. Pray for Frank\u2019s wife, May, and their family as they grieve.<\/li>\n<li>Boomerang has a friend who is in his second round of rehab in Florida; 12 days substance free. Pray that the addiction would be broken.<\/li>\n<li>Burn\u2019s is sick with congestion.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>YHC today used side B of the weinke from my first Q years ago. Boomerang glanced at side A and seemed unimpressed.\u00a0 Me hopes that side B was more to his liking.<\/li>\n<li>YHC had the pleasure of reforming the \u201cGreen Team\u201d with Green Acres. GA had the pleasure of partnering with someone who can\u2019t count.<\/li>\n<li>Apparently they don\u2019t do dive bombers in the UK. Burlap had to demonstrate Toto YHC\u2019s favorite exercise.\u00a0 Good to have him back on this side of the pond.\u00a0 Likewise, Starfish and Boomerang almost initiated a rebellion due to their ignorance of what an RDL (Romanian Deadlift) consists of.\u00a0 Once it was demonstrated, they continued to do something of their own creation.<\/li>\n<li>Argyle expressed verbal disdain for adding his partner\u2019s (Huck?) reps to his own.<\/li>\n<li>Huck finished his partnership\u2019s burpee quota of 41 before his partner finished the first set of 15 SSHs. Not joking.<\/li>\n<li>YHC tried to steal Tonka\u2019s coveted \u201cWar Baby\u201d title and hand it to Huckleberry. YHC corrected course immediately when the Tiger showed the form of Clemson teams of years past and gave a threatening look.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Thanks for the keys, Boomerang.\u00a0 Green Acres mistakenly returned them with his \u201cspecial\u201d rock to the quarry.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama: On your back stretches (accompanied by blushing moaning from several pax) followed by up\/down dog, Abe, Whirly, and Cherry Pie. The Thang: Apollo Creed (NOT John Cusack) down the parking lot to the play set, then partner up.\u00a0 Partner A completes a set of 5 pull-ups.\u00a0 Partner B does side-straddle hopes.\u00a0 Flip flop and [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-17629","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Greenspan","date":"11\/4\/2021","pax":"Argyle, Huckleberry, Boomerang, Green Acres, Burlap, Toto, Starfish, Tonka, Ziggy Stardust, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17629","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17629"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17629\/revisions"}],"predecessor-version":[{"id":17630,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17629\/revisions\/17630"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17629"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17629"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17629"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}