As a result of not being able to read a calendar, YHC inadvertently signed up to Q on 11\/3, instead of 12\/3.\u00a0 Opps.<\/p>\n
We would make the best of of it.<\/p>\n
<\/p>\n
Mission Statement and 5 Core Principles were recited…as usual.<\/p>\n
<\/p>\n
Warm – o – Rama<\/p>\n
SSH x 25 IC<\/p>\n
Squats x 25<\/p>\n
Michael Phelps x 25<\/p>\n
<\/p>\n
Mosey lap around parking lot<\/p>\n
<\/p>\n
SSH x 25 IC – at this point Turnover began to complain that this was time wasting.\u00a0 Perhaps.<\/p>\n
Squats x 25<\/p>\n
Arm Swirly things forward x 25<\/p>\n
<\/p>\n
Mosey lap around parking lot.<\/p>\n
<\/p>\n
Go pick out a medium size rock.\u00a0 Turnover did not listen.\u00a0 He regretted it.<\/p>\n
<\/p>\n
THE THANG<\/p>\n
All with rock:<\/p>\n
<\/p>\n
Squat thrusters x 15<\/p>\n
Curl to Press x 15<\/p>\n
SSH x 15<\/p>\n
Repeat<\/p>\n
and<\/p>\n
Repeat<\/p>\n
<\/p>\n
Run mosey lap around parking lot<\/p>\n
<\/p>\n
Ground to overhead x 15<\/p>\n
Rock swings x 15<\/p>\n
IST x 15<\/p>\n
Repeat<\/p>\n
and<\/p>\n
Repeat<\/p>\n
<\/p>\n
Run mosey lap around parking lot<\/p>\n
<\/p>\n
Alt. Front lunges x 15<\/p>\n
Sumo squat x 15<\/p>\n
Arm swirly things reverse x 15<\/p>\n
Repeat<\/p>\n
and<\/p>\n
Repeat<\/p>\n
<\/p>\n
Run mosey lap around parking lot<\/p>\n
<\/p>\n
Curls x 15<\/p>\n
OHP x 15<\/p>\n
SSH x 15<\/p>\n
Repeat<\/p>\n
and<\/p>\n
Repeat<\/p>\n
<\/p>\n
Run mosey lap around parking lot<\/p>\n
<\/p>\n
Return rocks to pile<\/p>\n
<\/p>\n
MARY<\/p>\n
LBCs, low flutters, low dolly, high dolly, dying cockroach, penguin crunch, H2H, Mutton Crunches.\u00a0 All IC, x 10<\/p>\n
<\/p>\n
TIME<\/p>\n
<\/p>\n
NMM<\/p>\n
Kotters to Cruiser, who has recently returned to the gloom.\u00a0 He is a physical therapist.\u00a0 PT…as it PT Cruiser.\u00a0 Nicely done to who ever was responsible.<\/p>\n
Ziffel did not remember that he has met me during Shmedfest.<\/p>\n
Thank you to retiring site Q Turnover!<\/p>\n
And welcome to new site Q Workbench.\u00a0 He started off on a good foot, bringing coffee and donuts.\u00a0 The bar is high.<\/p>\n
<\/p>\n
Announcements and Prayer Requests<\/p>\n
Prayers for young patient of Splash.<\/p>\n
<\/p>\n
Turnover took us out.<\/p>\n
<\/p>\n
Enjoy the day.<\/p>\n
-Spamalot<\/p>\n
#spamtan<\/p>\n","protected":false},"excerpt":{"rendered":"
As a result of not being able to read a calendar, YHC inadvertently signed up to Q on 11\/3, instead of 12\/3.\u00a0 Opps. We would make the best of of it. Mission Statement and 5 Core Principles were recited…as usual. Warm – o – Rama SSH x 25 IC Squats x 25 Michael […]<\/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":[83],"tags":[],"class_list":["post-17651","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Spamalot","date":"11\/03\/21","pax":"Lace, Splash, Little Piggy (WB), Ziffel, Workbench, Turnover, Cruiser, Spamalot (QIC, WD)
\r\n
\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17651","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=17651"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17651\/revisions"}],"predecessor-version":[{"id":17652,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17651\/revisions\/17652"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17651"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}