YHC started by reciting the core principles and only missing 1 (the one about being free).\u00a0 The irony was that I had David Hasselhoff’s “I’ve been looking for Freedom” on the track list.\u00a0 Lucky for all of us, it didn’t play.<\/p>\n
WOR (from memory, it was on the fly)<\/p>\n
SSH, Very slow Abe Vigoda, Merkins, Hold plank while counting around the circle 2x.\u00a0 We got to 35 and there were 17 of us, go figure.<\/p>\n
Mosey to the street where the q pointed out the running goals: two lanterns strategically placed, one for the high road and one for the low road.\u00a0 The high road was up Old Pfafftown and the low road was along Greenbrier Farm Rd.\u00a0 We returned to the lot and split into two lines on either side of the parking lot.<\/p>\n
The Thang<\/p>\n
The line leaders on either side took off and ran the low road.\u00a0 While they ran, the rest of the pax did the exercise below until the runners returned, triumphantly running between the two lines.\u00a0 Upon return, runners grabbed the bells and went to the end of the line.\u00a0 Everybody rotated down the line and began the next exercise. The new line leaders ran.\u00a0 Once everybody ran once, we switched to the high road.\u00a0 After another cycle, it was down to the low road.<\/p>\n
Exercises:<\/p>\n
| Bent over row<\/td>\n<\/tr>\n |
| Burpee<\/td>\n<\/tr>\n |
| Box cutter<\/td>\n<\/tr>\n |
| Overhead press<\/td>\n<\/tr>\n |
| Alt shoulder tap<\/td>\n<\/tr>\n |
| Low flutter<\/td>\n<\/tr>\n |
| Lunge alternating<\/td>\n<\/tr>\n |
| KB Swing<\/td>\n<\/tr>\n |
| Mutton crunch L then R<\/td>\n<\/tr>\n |
| Skull crusher<\/td>\n<\/tr>\n |
| Peter parker<\/td>\n<\/tr>\n |
| Freddy Merc<\/td>\n<\/tr>\n |
| Elf on the shelf<\/td>\n<\/tr>\n |
| Wide merkin<\/td>\n<\/tr>\n |
| LBC<\/td>\n<\/tr>\n |
| Goblet squat<\/td>\n<\/tr>\n |
| Merkin<\/td>\n<\/tr>\n |
| Penguin crunch (we may have forgotten this one?)<\/td>\n<\/tr>\n |
| Press<\/td>\n<\/tr>\n |
| Carolina dry dock<\/td>\n<\/tr>\n |
| Nolan Ryan<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Repeat-o until just a few minutes left.<\/p>\n Mary for about 3 min, American Hammer and WWII’s.<\/p>\n The q second guessed his judgement on how far he put the lanterns.\u00a0 We got quite a few reps in while the pax ran.\u00a0 The low road in particular was long.<\/p>\n We welcomed our FNG, Jeff Stigler, who works with Data.\u00a0 He crushed it and given his first job was at John Deere he was christened Charlene (country song reference, something about John Deere green).<\/p>\n Weather was tolerable, a bit of mist but mostly the rain held off and the temp was good.<\/p>\n Music was a mix of late 80’s and early 90’s rock hits to evoke a time when walls were coming down and evil empires were in retreat.\u00a0 I heard some excitement for the “The Final Countdown”.\u00a0 We decided that more than half the Beetles were in the Traveling Wilbury’s.\u00a0 Interference decided that if a rock supergroup were to be formed in modern times, the average age would be 75.<\/p>\n Happy birthday to Singing Cowboy’s father who was turning 80 I believe.<\/p>\n I realized post-hoc that I forgot to take prayer requests, for which YHC offers his sincere apologies.<\/p>\n Thanks were given for the ability to get out, prayers for family and for peace.<\/p>\n Airbag signing off<\/p>\n","protected":false},"excerpt":{"rendered":" YHC started by reciting the core principles and only missing 1 (the one about being free).\u00a0 The irony was that I had David Hasselhoff’s “I’ve been looking for Freedom” on the track list.\u00a0 Lucky for all of us, it didn’t play. WOR (from memory, it was on the fly) SSH, Very slow Abe Vigoda, Merkins, […]<\/p>\n","protected":false},"author":594,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-19039","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Airbag","date":"3\/23\/22","pax":"Balco, Bluto, Winklevoss, Manscape, Data, Transcript, Sassy, The Singing Cowboy, Frostbite, Starfish, Bam, Interference, Lace, Lemming, D-Day and an FNG (named below)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19039","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\/594"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19039"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19039\/revisions"}],"predecessor-version":[{"id":19041,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19039\/revisions\/19041"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}} |