When the call went out from Drip for a Substi Q, YHC dug through the cardboard, found a workout and accepted.<\/p>\n
Who would have thought it would be in the low 50’s in the early morning in late December. I guess an appropriate end to 2021!<\/p>\n
Warmarama consisted of some stretches, SSH, Abe Vigoda, Whirlies, Arm Swirlies, etc. and Imperial Walkers.<\/p>\n
With the wise guidance of Green Acres the PAX safely made it to the blocks<\/p>\n
The Thang:<\/p>\n
Grab a block and return to the benches: (Crash was kind and grabbed a large block for YHC-Thanks, I guess)<\/p>\n
10 exercises, start at 10 reps adding 10 each round up to total count of 30. A short run\/mosey to the end of the parking lot after 20 reps, back to finish up.<\/p>\n
Curls for the Girls<\/p>\n
Irkins<\/p>\n
Skull Crushers<\/p>\n
R leg step ups<\/p>\n
Overhead Press<\/p>\n
L leg step ups<\/p>\n
Dips<\/p>\n
Chest Press<\/p>\n
Dirkins<\/p>\n
Squats<\/p>\n
Return blocks and back for round robin Mary, consisting of LBC’s Box Cutters, WWII’s, APD and 2 others YHC forgot (sorry).<\/p>\n
In total, including Mary-700 reps!! Well done by the PAX!!!<\/p>\n
Announcements:<\/p>\n
F3 anniversary convergence at Hanes Park 7AM-January 8th<\/p>\n
TIT and UA’s site Q’s aka Crash and Post Hole will be reaching out for Q’s-add your name as you can.<\/p>\n
YHC took us out.<\/p>\n
MC:<\/p>\n
Frostbite was quick to recognize the recycled workout adding it only increased by 5 each round last time.<\/p>\n
Post Hole seemed to be excited about so much shoulder work too!<\/p>\n
Crash, thanks for the keys. \u00a0I left them at the new picnic tables that need pavers under the legs.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
When the call went out from Drip for a Substi Q, YHC dug through the cardboard, found a workout and accepted. Who would have thought it would be in the low 50’s in the early morning in late December. I guess an appropriate end to 2021! Warmarama consisted of some stretches, SSH, Abe Vigoda, Whirlies, […]<\/p>\n","protected":false},"author":203,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-18351","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Boomerang","date":"12\/27\/2021","pax":"Green Acres (WD), Crash, Transcript, Post Hole, Frostbite (WB) Michael Bolton, Boomerang (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18351","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18351"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18351\/revisions"}],"predecessor-version":[{"id":18352,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18351\/revisions\/18352"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18351"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18351"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}