Beautiful morning for a enjoyable workout with friends. Pax given brief history lesson by YHC a la Pony Express style (but Q fail to carry a theme through the workout) about the Boston Massacre of March 5, 1770. (Also helpful mnemonic for Slack that couldn\u2019t spell Green Acres but had Acers instead\u2026can\u2019t spell Massacre without \u201cAcre\u201d \ud83d\ude03) British soldiers killed 5 people that were throwing snowballs and sticks and rocks at them. The first person shot was Crispus Attucks, a black man, noted in history books as the first victim of the American Revolution. So, 5 massacred on 3-5- led to 3×5= 15. \ud83e\udd37\u200d\u2642\ufe0f Weak attempt by YHC to emulate Pony\u2026will have to try harder. After dropping knowledge on Pax, commenced with usual WOR: 15\u2019s and 5\u2019s of SSH, AV, ImpW, Y Flies, Whirlies, arm swirls, OH claps, merkins and squats. Then slow mosey to top of hill leading to Rec Center. Started with Perpees, invented and named by Greenspan and Huckleberry at UA yesterday. The PERfect burPEE is a burpee with 3 merkins at the bottom instead of one. Did 5 sets of 5 perpees, doing a Perp walk up and down the short part of the hill in between sets. Then 5 sets of 15 squats, moseying forward down hill and backwards uphill between, then 5 sets of 15 WW2\u2019s with regular mosey up and down in between. Then to Lido Deck: \u00a015 R&L leg step ups, 15 IC wide merkins, dips, erkins, LBC\u2019s, derkins and a round of Howling Monkey, then a partial repeato with step ups, dips, WM, LBC\u2019s then to the Rocks. There we did 15 IC curls, skull crushers, rows, OH press, low flutter, chest presses, then another partial repeat with 10 IC curls, SC, rows, and OH press. Then back to Start for Mary: 15 IC box cutters, LBC\u2019s, low Dolly, penguin crunch, then 2 minutes plank with 5 merkins every 30 seconds, and Done.<\/p>\n
Announcement: \u00a0GreeNest today, road clean-up in Clemmons today, and Pickle Ball Sunday<\/p>\n
YHC ended with prayers for Giles\u2019 family, ending the Pandemic, for Ukrainian people, for helping us lead and help others, and also be able to accept help when we need it.
\nMinimal MC, or maybe I just couldn\u2019t hear over my huffing and puffing. I was reminded by Mongoose that Derkins IC is twice as many, and he noted earlier that the perfect burpee is no burpee with several pax concurring. But it seemed like everyone really enjoyed and skated through the whole workout. Strong bunch of HIM\u2019s today! \ud83d\udc4f. Was a pleasure to lead today Lemming, and I left the keys under my NC rock again.<\/p>\n","protected":false},"excerpt":{"rendered":"
Beautiful morning for a enjoyable workout with friends. Pax given brief history lesson by YHC a la Pony Express style (but Q fail to carry a theme through the workout) about the Boston Massacre of March 5, 1770. (Also helpful mnemonic for Slack that couldn\u2019t spell Green Acres but had Acers instead\u2026can\u2019t spell Massacre without […]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[102,103,150],"class_list":["post-18880","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory","tag-f3winstonsalem","tag-f3winstonsalem-slack-com","tag-purgatory"],"acf":{"q":"Green Acres (WD)","date":"3-5-22","pax":"Starfish, Frostbite, Lemming, Boomerang, Bloodsport (WB), Wobegon, D-Day, Goofy, Burlap, Parkay, Mongoose, Splash, Spamalot, High Cotton plus boot, Bluto, Undertow, Pony Express, Bam"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18880","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\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18880"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18880\/revisions"}],"predecessor-version":[{"id":18882,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18880\/revisions\/18882"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}