{"id":17721,"date":"2021-11-18T10:24:47","date_gmt":"2021-11-18T14:24:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17721"},"modified":"2021-11-18T10:24:47","modified_gmt":"2021-11-18T14:24:47","slug":"ba-donka-donk","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/11\/ba-donka-donk\/","title":{"rendered":"Ba-Donka-Donk"},"content":{"rendered":"

Root Canal put out a limited time offer late Wednesday for the WIB Q.\u00a0 YHC snatched it, and here\u2019s what we did.<\/p>\n

Warmarama:<\/u><\/strong><\/p>\n

SSHs, on your back stretching, up\/down dogs, and Cherry Pies.<\/p>\n

The Thang:<\/u><\/strong><\/p>\n

Two sheets of paper:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
Each exercise x 10 each circuit<\/span><\/td>\nOne exercise x 30 on each circuit<\/span><\/td>\n<\/tr>\n
WW3s (DC)<\/td>\nMike Tysons<\/td>\n<\/tr>\n
Jane Fondas (DC)<\/td>\nHand-Release Burpees<\/td>\n<\/tr>\n
Alabama Prom Dates<\/td>\nDive Bombers<\/td>\n<\/tr>\n
<\/td>\nDiamond Merkins<\/td>\n<\/tr>\n
<\/td>\nSquats<\/td>\n<\/tr>\n
<\/td>\nLunges (DC)<\/span><\/td>\n<\/tr>\n
<\/td>\nShoulder-Tap + Plank Jacks (DC)<\/span><\/td>\n<\/tr>\n
<\/td>\nApollo Onos<\/span><\/td>\n<\/tr>\n
<\/td>\nWMDs (triple-count)<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Continue down the weinkes until time is called.<\/p>\n

Announcements:<\/u><\/strong><\/p>\n

    \n
  • Thanksgiving TRQ will launch at 0700 at Speas. No WIB on Thanksgiving.<\/li>\n
  • Flatline on Tuesday will be Qed by Spamalot.<\/li>\n
  • 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.\u00a0 There will also be a canned food drive, i.e. we are collecting food at the workout.<\/li>\n
  • GreeNest Saturday at Mutton\u2019s mother\u2019s house. Step up if you are able.<\/li>\n<\/ul>\n

    Prayer Requests<\/u>:\u00a0 <\/strong><\/p>\n

      \n
    • Plunger\u2019s and Drama Queen\u2019s very close friend Jim who has prostate cancer. Pray for courage and healing.<\/li>\n
    • Drama Queen\u2019s friend Allen, a double-amputee, who has been hospitalized for 70 days. He\u2019s diabetic.<\/li>\n
    • Bevo\u2019s and family\u2019s trip to Alabama. Patience and understanding for Bevo.<\/li>\n
    • Two pax in the nation went to the other side this week at their own hand. Reach out to pax you haven\u2019t seen or heard from in a while.<\/li>\n
    • Fender\u2019s recovery.<\/li>\n<\/ul>\n

      YHC took out with thanks for all of the tiny blessings that we overlook on a daily basis.<\/p>\n

      NMM:<\/u><\/strong><\/p>\n

        \n
      • \u201cWho\u2019s Special?\u201d Bevo asked this question at the end of the workout and got quickly lost in a \u201cWho\u2019s on first\u201d type exchange.\n
          \n
        • But seriously, a mysterious pax named Special HCed on Slack but did not appear to be present this morning.<\/li>\n<\/ul>\n<\/li>\n
        • We only made it through 5 rounds, which seemed sufficient.<\/li>\n
        • Cherry Pie stepped up for the vacated Impossible Situation Q this Saturday, 11\/20\/21. He promised an hour of arm swirlies and would not commit to a single burpee.\u00a0 He also indicated he would arrive earlier to workouts to warm up his arms.<\/li>\n
        • Bevo\u2019s trip logistics to Alabama for Thanksgiving were a topic of conversation that lasted past CoT. Here\u2019s what we know.\u00a0 Bevo is impatient.\u00a0 Bevo\u2019s dog is incontinent.\u00a0 Bevo\u2019s dog is sitting in the front seat while Bevo\u2019s M is in the back seat with kids.\u00a0 Cherry Pie thinks Bevo will have many opportunities to be patient.\u00a0 Palin offered to be the phone a friend option during the trip.\u00a0 Sounds like an epic road trip.<\/li>\n
        • Drip and Mutton plowed through the exercises with nary a complaint and, frankly, appeared to enjoy themselves which was not expected. Palin, however, complained (surprise) early and often about the 30 reps for each non-ab exercise among a multitude of other topics. \u00a0He also admitted that he only comes to workouts these days to provide a backblast title.<\/li>\n
        • Root Canal was Mr. Speedy today, out front all morning with Cherry Pie and Bevo.<\/li>\n
        • As has become the norm, there was uncomfortable moaning from multiple pax during on-your back stretches. Root Canal apparently found a hamstring during this portion of the morning.<\/li>\n<\/ul>\n

          Thanks for the keys, Root Canal.\u00a0 They\u2019re in the Chick-Fil-A parking lot.<\/p>\n

           <\/p>\n","protected":false},"excerpt":{"rendered":"

          Root Canal put out a limited time offer late Wednesday for the WIB Q.\u00a0 YHC snatched it, and here\u2019s what we did. Warmarama: SSHs, on your back stretching, up\/down dogs, and Cherry Pies. The Thang: Two sheets of paper: Each exercise x 10 each circuit One exercise x 30 on each circuit WW3s (DC) Mike […]<\/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":[84],"tags":[],"class_list":["post-17721","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Greenspan","date":"11\/18\/2021","pax":"Root Canal (WD), Bevo (WB), Drip, Mutton, Cherry Pie, Palin, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17721","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=17721"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17721\/revisions"}],"predecessor-version":[{"id":17722,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17721\/revisions\/17722"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17721"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17721"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17721"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}