{"id":18167,"date":"2021-12-11T11:20:51","date_gmt":"2021-12-11T15:20:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18167"},"modified":"2021-12-11T11:20:51","modified_gmt":"2021-12-11T15:20:51","slug":"the-gang-leads-a-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/12\/the-gang-leads-a-workout\/","title":{"rendered":"The Gang Leads a Workout"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"Rock Flag &amp; Eagle\" width=\"1170\" height=\"878\" src=\"https:\/\/www.youtube.com\/embed\/nQd7g565e2I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>Overcast, grey, foggy, and a slight mist greeted the dedicated Pax this morning at Purgatory.<\/p>\n<p>Linus made his second appearance and was ready to go!<\/p>\n<p>The pre-workout buzz was all about how muddy we would get.\u00a0 No promises were made.\u00a0 Green Acres was concerned about his new shirt, and did not want it to get dirty.<\/p>\n<p>&nbsp;<\/p>\n<p>7 am arrived, and it was time.<\/p>\n<p>Mission Statement and 5 Core Principles were recited.\u00a0 Approved by all.<\/p>\n<p>And for good measure, the full, five point legal disclaimer was given.\u00a0 (insert lawyer jokes here.\u00a0 and the Pax did).<\/p>\n<p>&nbsp;<\/p>\n<p><strong>The THANG<\/strong><\/p>\n<p>Mosey to rock pile.<\/p>\n<p>Pick out a normal sized rock that you would want to spend a lot of time with, and one large rock.<\/p>\n<p>Circle up.<\/p>\n<p>Grab large rock and head towards the Lido deck.\u00a0 Stopping after about 100 yards.\u00a0 Put large rock down.<\/p>\n<p>Mosey back to normal size rock.<\/p>\n<p>SSH x 10 IC<\/p>\n<p>Curls x 10 IC<\/p>\n<p>Rotate 2 spaces to the right<\/p>\n<p>IST x 10 IC<\/p>\n<p>OHP x 10 IC<\/p>\n<p>Rotate 4 spaces to the right<\/p>\n<p>Whirly has the clap x 10 IC<\/p>\n<p>Skull crushers x 10 IC<\/p>\n<p>Rotate 4 spaces to the left<\/p>\n<p>Arm swirly things forward and reverse x 10 each IC<\/p>\n<p>Goblet squats x 10 IC<\/p>\n<p>&nbsp;<\/p>\n<p>Put down rocks and mosey back to large rocks.<\/p>\n<p>Grab large rock and continue towards Lido deck, stopping at end of class trailer.\u00a0 Put large rock down.<\/p>\n<p>Mosey back to normal size rock.<\/p>\n<p>Cusack carry rock to track and continue clockwise to straight-away.\u00a0 Stop when directly across from tennis courts.<\/p>\n<p>&nbsp;<\/p>\n<p>Line up facing tennis courts.<\/p>\n<p>&nbsp;<\/p>\n<p>Rock swings x 15 OYO<\/p>\n<p>&nbsp;<\/p>\n<p>Rock slam x 10.\u00a0 Then throw rock in front of you (BE CAREFUL).\u00a0 Walk to rock and repeat this pattern until we reach the paved basketball court in front of the tennis courts.\u00a0 Rock swing for the 6.<\/p>\n<p>&nbsp;<\/p>\n<p>When the 6 arrived, walk with rocks onto the tennis courts.<\/p>\n<p>&nbsp;<\/p>\n<p>Line up for suicides.\u00a0 Run to green areas between each of the courts (3 areas).\u00a0 At the start:<\/p>\n<p>10 squat thrusters with rock<\/p>\n<p>Thus 3 sets of thrusters<\/p>\n<p>&nbsp;<\/p>\n<p>Second round, curl to press x 10 each time<\/p>\n<p>&nbsp;<\/p>\n<p>Circle up outside of courts.\u00a0 Leave rocks and rotate two spaces to right.\u00a0 Grab your new rock.<\/p>\n<p>&nbsp;<\/p>\n<p>Continue walking towards front of school<\/p>\n<p>&nbsp;<\/p>\n<p>Stop when you get to backstop.\u00a0 Circle up, and drop rocks.\u00a0 Rotate 1 space to right.\u00a0 Grab your new rock.<\/p>\n<p>&nbsp;<\/p>\n<p>Continue to flag pole.<\/p>\n<p>&nbsp;<\/p>\n<p>Time for dips.\u00a0 x 10 IC.<\/p>\n<p>&nbsp;<\/p>\n<p>Grab your rock and continue all the way to the Lido deck and down to the hole.<\/p>\n<p>&nbsp;<\/p>\n<p>In the hole, perform 5 erkins.\u00a0 Then take rock up to lido deck for derkins x 10.\u00a0 Then take rock to other side (where Splash loves to take us) for merkins x 5.<\/p>\n<p>&nbsp;<\/p>\n<p>Back to the hole and continue this pattern, increasing reps by 5.<\/p>\n<p>&nbsp;<\/p>\n<p>Stop after set of 15 reps.<\/p>\n<p>&nbsp;<\/p>\n<p>Walk to slippery hill and continue to we get to our large rocks.\u00a0 Drop smaller rocks and grab large rock.<\/p>\n<p>&nbsp;<\/p>\n<p>Walk back to rock pile, and return large rock.<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey back to smaller rocks, grab them, and back to rock pile.\u00a0 Return rocks.<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to start.\u00a0 No time for Mary.<\/p>\n<p>&nbsp;<\/p>\n<p>TIME!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>First, the objective data:\u00a0 1.89 miles covered.\u00a0 838 calories burned.<\/p>\n<p>&nbsp;<\/p>\n<p>Great work by everyone this morning.\u00a0 As I told Linus, the idea for the workout came last night while drinking scotch and watching &#8220;It&#8217;s Always Sunny in Philadelphia.&#8221;\u00a0 So if you have any complaints, submit them to Charlie.\u00a0 Or possibly Frank.<\/p>\n<p>Pony remarked that he could not have imagined that he would be slamming rocks into the ground this morning.\u00a0 Keeps you on your toes.<\/p>\n<p>Speaking of which, hope Wobegon did not injure himself with the rock.<\/p>\n<p>Happy to report that Greenacre&#8217;s shirt remained relatively clean.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Prayer Requests\/Announcements<\/strong><\/p>\n<p>Greenest is on next week.\u00a0 Need Q and guys to help.\u00a0 Let Starfish know.<\/p>\n<p>Blood Drive coming up in February.\u00a0 DDay has the details and will be sending out sign up info.<\/p>\n<p>Our 8 year anniversary is coming up in January.\u00a0 Look for upcoming details of convergence.<\/p>\n<p>Prayers for our mothers (Undertow, Starfish, Pony Express)<\/p>\n<p>&nbsp;<\/p>\n<p>YHC took us out.<\/p>\n<p>&nbsp;<\/p>\n<p>Mongoose and Boo Boo joined us for Coffeeteria.<\/p>\n<p>&nbsp;<\/p>\n<p>Have a great day!<\/p>\n<p>&nbsp;<\/p>\n<p>Spamalot<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Overcast, grey, foggy, and a slight mist greeted the dedicated Pax this morning at Purgatory. Linus made his second appearance and was ready to go! The pre-workout buzz was all about how muddy we would get.\u00a0 No promises were made.\u00a0 Green Acres was concerned about his new shirt, and did not want it to [&hellip;]<\/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":[94],"tags":[],"class_list":["post-18167","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Spamalot","date":"12\/11\/21","pax":"Wobegon, Bloodsport (WB), High Cotton, Linus, Undertow, Starfish, Green Acres (WD), D-Day, Pony Express, Bluto, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18167","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=18167"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18167\/revisions"}],"predecessor-version":[{"id":18168,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18167\/revisions\/18168"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18167"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18167"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18167"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}