{"id":19527,"date":"2022-06-02T12:24:03","date_gmt":"2022-06-02T16:24:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19527"},"modified":"2022-06-02T12:24:03","modified_gmt":"2022-06-02T16:24:03","slug":"the-spamalot-goodbye-tour-visits-trq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/06\/the-spamalot-goodbye-tour-visits-trq\/","title":{"rendered":"The Spamalot Goodbye Tour Visits TRQ"},"content":{"rendered":"<p>Imitators abound in our narcissistic culture but are easily recognized when the attempt is made to impersonate one so luminous as our Spamalot.\u00a0 A group gathered at Speas this morning, some unintentionally, i.e. Mongoose, to continue the goodbye tour for the real thing.<\/p>\n<p><strong><u>Warmrama:<\/u><\/strong><\/p>\n<p>SSHs, ISTs, Arm Swirlies, Windmills, each x 1 minute.<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>The theme was Thistlebata.\u00a0 Four groups of exercises at each station.\u00a0 Each exercise x 30 seconds, rest x 10 seconds, exercise x 20 seconds.\u00a0 If it sounds confusing, you would have been in good company with the posting pax.<\/p>\n<table style=\"height: 549px\" width=\"566\">\n<tbody>\n<tr>\n<td width=\"64\">Station<\/td>\n<td width=\"122\">Exercises<\/td>\n<td width=\"15\"><\/td>\n<td width=\"64\">Station<\/td>\n<td width=\"162\">Exercises<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"4\">Bricks<\/td>\n<td>Dips<\/td>\n<td><\/td>\n<td rowspan=\"4\" width=\"64\">Rock Quarry<\/td>\n<td>Curls<\/td>\n<\/tr>\n<tr>\n<td>Alt-Lunges<\/td>\n<td><\/td>\n<td>OH Press<\/td>\n<\/tr>\n<tr>\n<td>Glute Bridges<\/td>\n<td><\/td>\n<td>BO Rows<\/td>\n<\/tr>\n<tr>\n<td>Knee Slides<\/td>\n<td><\/td>\n<td>Mtn Climbers + Toe Touch<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"4\" width=\"64\">Parking Lot Bottom<\/td>\n<td>Dive Bombers<\/td>\n<td><\/td>\n<td rowspan=\"4\" width=\"64\">Parking Lot Bottom<\/td>\n<td>H-R Burpees<\/td>\n<\/tr>\n<tr>\n<td>Penguin Crunch<\/td>\n<td><\/td>\n<td>Upbeat Toy Soldiers<\/td>\n<\/tr>\n<tr>\n<td>Leg Drops<\/td>\n<td><\/td>\n<td>Parker Peters<\/td>\n<\/tr>\n<tr>\n<td>Romanian Deadlifts<\/td>\n<td><\/td>\n<td>WW3s<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"4\" width=\"64\">Playset<\/td>\n<td>Pull-ups<\/td>\n<td><\/td>\n<td rowspan=\"4\" width=\"64\">Launch<\/td>\n<td>Dying Cockroach<\/td>\n<\/tr>\n<tr>\n<td>Hillbillies<\/td>\n<td><\/td>\n<td>Flight Attendants<\/td>\n<\/tr>\n<tr>\n<td>Side Lunges<\/td>\n<td><\/td>\n<td>Mid-Wife Crunch<\/td>\n<\/tr>\n<tr>\n<td>Merkins<\/td>\n<td><\/td>\n<td>American Hammers<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Fin.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<p>Double Dutch tomorrow at Leinbach Park.\u00a0 Starfish will be there.<\/p>\n<p>GreenNest Saturday.\u00a0 Reach out to Wobegon.<\/p>\n<p>The Shmed 5k and FunRun, August 28<sup>th<\/sup>.\u00a0 All proceeds to benefit Crisis Control.\u00a0 Sign up at <a href=\"https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/Shmedfest\">https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/Shmedfest<\/a>.<\/p>\n<p>Spamalot has the Q next Wednesday in Florida.\u00a0 They start at 0515 because the temperature really cranks up between 0600 and 0615.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Exercises were ab heavy while the weather was probably the most sweltering yet of the season.<\/li>\n<li>YHC previously considered the playset at Speas as having one of the better setups for pullups in the city, but our numbers this morning exceeded capacity.<\/li>\n<li>Green Acres provided a foot escort for YHC to the AO. Is that what site Qs are supposed to do?\u00a0 Maybe that\u2019s why the Outhouse shut down (that\u2019s for you, Spam).<\/li>\n<li>Mongoose was personally uninvited by Starfish from Friday\u2019s Double Dutch.<\/li>\n<li>Transcript noted the beautiful red horizon on the way back to launch.<\/li>\n<li>Argyle wasn\u2019t really feeling the hand-release burpees.<\/li>\n<li>Boomerang was his usual encouraging self.<\/li>\n<li>Goofy was on alert the entire time to head off any attempts by YHC to encourage the pax to run anywhere. YHC didn\u2019t give him the opportunity to spring.<\/li>\n<li>Bam and Superfly were quiet, which was notable for only one of those mentioned. Both, however, put in the work.<\/li>\n<li>FrostBite muttered something about, \u201cHe\u2019s been in the Exicon.\u201d Not recently, but his comment spurred YHC to see if the site had been updated recently.\u00a0 It has and seems much easier to navigate and filter.\u00a0 <a href=\"https:\/\/f3nation.com\/exicon\/\">https:\/\/f3nation.com\/exicon\/<\/a>.<\/li>\n<li>$5 Footlong got some miles in and joined us for COT, only to attempt to impersonate Spam. Quite the leap to try to be fake meat.<\/li>\n<\/ul>\n<p>Thanks for the keys, Green Acres!\u00a0 Spam absconded with the keys.\u00a0 You might have to visit him in Florida to retrieve them.\u00a0 Go figure.<\/p>\n<p><strong><u>Prayer Requests<\/u>:\u00a0 <\/strong><\/p>\n<ul>\n<li>Praise for $5 Footlong\u2019s baby.<\/li>\n<li>Wisdom for Starfish as he remembers his father.<\/li>\n<li>Spamalot\u2019s move to Florida.<\/li>\n<\/ul>\n<p>YHC took us out.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Imitators abound in our narcissistic culture but are easily recognized when the attempt is made to impersonate one so luminous as our Spamalot.\u00a0 A group gathered at Speas this morning, some unintentionally, i.e. Mongoose, to continue the goodbye tour for the real thing. Warmrama: SSHs, ISTs, Arm Swirlies, Windmills, each x 1 minute. The Thang: [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-19527","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"","date":"6\/2\/22","pax":"Mongoose, Starfish, Frostbite, Goofy, Superfly, $5 Footlong, Argyle, The Transcript, Green Acres, Bam, Spamalot, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19527","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19527"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19527\/revisions"}],"predecessor-version":[{"id":19528,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19527\/revisions\/19528"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}