Since YHC has now\u00a0 learned to wait at stoplights in Clemmons, there were no delays and 11 PAX were eager to get moving and warmed up on a chilly 30 degree early morning in the Gloom.<\/p>\n
THE THANG:<\/p>\n
Warm up at the benches:<\/p>\n
SSH X 20<\/p>\n
Abe Vigoda<\/p>\n
Whirlies<\/p>\n
RL Step Ups<\/p>\n
Erkins<\/p>\n
Dips<\/p>\n
LL Step Ups<\/p>\n
Derkins<\/p>\n
Back to the Parking Lot:<\/p>\n
The exercises built on a ‘pyramid’, so that each PAX does the first, then bear crawls to the other side of the parking lot and back<\/p>\n
Each time add the next in the pyramid, then alternative lunges and bear crawls across and back.<\/p>\n
Once at the top, take off the last exercise in order and go back to down.<\/p>\n
5 Burpies<\/p>\n
10 WWII Sit Ups<\/p>\n
15 Diamond Merkins<\/p>\n
20 Monkey Humpers<\/p>\n
25 Merkins<\/p>\n
30 LBCs<\/p>\n
In spite of some complaints no omaha’s were allowed.<\/p>\n
ANNOUNCEMENTS:<\/p>\n
No Greennest for the rest of the year. They have been very grateful for the work of F3,\u00a0 and this is also a great opportunity for all three “F’s” and to give back a little to the community. Every first and third Saturdays from around 9-11 for any PAX interested when we start back next year. See Starfish for more information and also add the #Greennest channel on slack.<\/p>\n
PRAYER REQUESTS<\/p>\n
For Starfish and his mother, and to all with ailing parents.<\/p>\n
YHC took us out. Great group of men as always and an honor to lead!<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Since YHC has now\u00a0 learned to wait at stoplights in Clemmons, there were no delays and 11 PAX were eager to get moving and warmed up on a chilly 30 degree early morning in the Gloom. THE THANG: Warm up at the benches: SSH X 20 Abe Vigoda Whirlies RL Step Ups Erkins Dips LL […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-18214","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Ziggy","date":"12\/14\/2021","pax":"Boomerang, Crash, Adobe, Cruiser, Sea-Man, Starfish, Drama Queen, Schneider, Pony Express, Snake Eyes, Ziggy Stardust (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18214","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18214"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18214\/revisions"}],"predecessor-version":[{"id":18264,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18214\/revisions\/18264"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}