Outside of it being wet, it was a perfect morning for a St Patty\u2019s day workout. A message was put on Slack to wear green or pay the penalty and 5 of the 8 pax complied. After getting an F grade the last time I was Q for stating the mission and core principles, I worked hard to bring that up to a solid D this time.<\/p>\n
<\/p>\n
WARMORAMA:<\/p>\n
17 SSH<\/p>\n
17 Hillbillys<\/p>\n
17 Arm swirly things (9 forward, 8 backward)<\/p>\n
17 Michael Phelps<\/p>\n
THE THANG<\/p>\n
Time to pay the penalty for not wearing green. For each person that did not comply all pax must do 5 burpees, so everyone did 15 Burpees<\/p>\n
Everyone got a block and we ended up finding a pot of gold with a different exercise listed on each \u201ccoin.\u201d We took turns picking out a coin and doing 10 reps of the exercise listed (exercise #1). The next person draws another coin with exercise #2, so we 10 reps of exercise #1, then 10 of exercise #2 and so on. Here was the final list (and total reps of that exercise)<\/p>\n
Upright Rows (110)<\/p>\n
Side Straddle Hops (100)<\/p>\n
Skull Crushers (90)<\/p>\n
Lunges – double count (80)<\/p>\n
Overhead Press (70)<\/p>\n
Jack Reachers (60)<\/p>\n
Merkins (50)<\/p>\n
Run a lap w\/ the block (4 laps)<\/p>\n
WW II\u2019s (30)<\/p>\n
Run a lap w\/o the block (2 laps)<\/p>\n
Bent Over Rows (10)<\/p>\n
There were still 9 coins left so for each coin we did a burpee (9 more burpees)<\/p>\n
MARY<\/p>\n
We had enough time for a few minutes of Mary and it was pax choice<\/p>\n
Hooker decided 50 reps of penguin crunches would be appropriate, but fortunately changed his mind and stopped and 25.<\/p>\n
60 chose protractors and did what felt like a full minute of 5-17-45-90-45-17-5-17-16-15-14-13-12\u2026\u2026..0 degrees.<\/p>\n
Time!<\/p>\n
ANNOUNCEMENTS<\/p>\n
Convergence April 2 at IS. Invite someone new or someone you have not seen for a while<\/p>\n
PRAYER REQUESTS<\/p>\n
60 Minutes has a co-worker whose family member likely has a few days left<\/p>\n
<\/p>\n
Since today is the one day of the year people pretend to like Dropkick Murphey\u2019s the playlist was a smattering of them, Flogging Molly and other similar bands.<\/p>\n
I\u2019m not sure what Hooker ate last night, but 60 Minutes and Snake Eyes were down wind, got a taste of it and were not impressed.<\/p>\n
Madoff without even trying put his superior strength on display and shattered his cinder block.<\/p>\n
We finished with coffee and green banana chocolate chip muffins. Thanks to my 2.0 for helping bake those.<\/p>\n
Thanks to all who made it out and for the opportunity to lead!<\/p>\n
<\/p>\n
-Cruiser<\/p>\n","protected":false},"excerpt":{"rendered":"
Outside of it being wet, it was a perfect morning for a St Patty\u2019s day workout. A message was put on Slack to wear green or pay the penalty and 5 of the 8 pax complied. After getting an F grade the last time I was Q for stating the mission and core principles, I […]<\/p>\n","protected":false},"author":199,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-18996","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Cruiser","date":"3\/12\/2022","pax":"Adobe, Snake Eyes, 60 Minutes, Hooker, Madoff, Crash, Schneider"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18996","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\/199"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18996"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18996\/revisions"}],"predecessor-version":[{"id":18998,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18996\/revisions\/18998"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18996"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18996"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18996"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}