The day started with YHC pulling in on 2 wheels, late for his VQ at The Rock Quarry.\u00a0 Fortunately, the PAX had circled up and had yet to choose a substi-Q for the morning.\u00a0 We quickly proclaimed the F3 creed and began warm-a-rama with SSH, Imperial Walkers and Whirlies.<\/p>\n
As this was my VQ, I confirmed with Burlap on the rules of the road before making my plans the prior evening.\u00a0 Slow moseys are ok, otherwise no heavy running.<\/p>\n
The Thang:<\/p>\n
First station:\u00a0 Lido Deck – after a slow mosey to the pool we began with our first Tabata.\u00a0 We did the following 2 times.\u00a0 30 seconds on, 15 seconds off:<\/p>\n
Wide Merkins, Juanitas, Wide Squats, Low Flutters, Overhead Clap<\/p>\n
Second Station:\u00a0 Slow mosey back to the parking lot shelter for round 2.<\/p>\n
Hand Release Merkins, Mutton Crunch right, Mutton Crunch left, Side Squat right, Side Squat left.\u00a0 Times 2<\/p>\n
3rd station:\u00a0 Slow mosey to the rock pile.<\/p>\n
Curls, Overhead Press, Standing Rows, Skull Crushers, Goblet Squats.\u00a0 Times 3<\/p>\n
4th station:\u00a0 Slow mosey back to the parking lot shelter for 2 minutes of Mary<\/p>\n
After a rocky start arriving late, YHC quickly recovered and the rest of the workout.\u00a0 Tunes were finally provided as well by station # 2.<\/p>\n
It was great to be with so many “Repects” and great to see Giles again.\u00a0 YHC needs to do a better job attending other AOs to see different members of the PAX more frequently.<\/p>\n
YGC took you out encouraging the group to have the courage and faith to do the right thing be at home, the office or with friends.\u00a0 Thanks for the keys Green Acres!<\/p>\n","protected":false},"excerpt":{"rendered":"
The day started with YHC pulling in on 2 wheels, late for his VQ at The Rock Quarry.\u00a0 Fortunately, the PAX had circled up and had yet to choose a substi-Q for the morning.\u00a0 We quickly proclaimed the F3 creed and began warm-a-rama with SSH, Imperial Walkers and Whirlies. As this was my VQ, I […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85,1],"tags":[],"class_list":["post-19004","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","category-uncategorized"],"acf":{"q":"Mutton","date":"03\/17\/2022","pax":"Mutton, Starfish, Giles, Frostbite, Ziggy Stardust, Undertow, Green Acres, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19004","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19004"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19004\/revisions"}],"predecessor-version":[{"id":19005,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19004\/revisions\/19005"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19004"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}