Second Q for the week for YHC and just as humid.<\/p>\n
As this week continued to be the Spamalot Farewell Tour it was only appropriate to give the Mission Statement and the 5 Core Principle. YHC chose to give the 6th core principle, Imperial Walkers???<\/p>\n
Warmarama included IW, SSH, ARM Swirlies, Michael Phelps, Abe Vigoda and Whirlies.<\/p>\n
PAX select a rock and head to the shelter to see what was in store for the workout. 20 of each exercise and then run a lap in between each round.<\/p>\n
Round\u00a0 #1<\/p>\n
Curls\/Carolina Dry Docks<\/p>\n
OH Press\/SSH<\/p>\n
Front Raises\/Plank Jacks<\/p>\n
Bent Over Rows\/Mt Climbers aka Mr. Cumbers<\/p>\n
Round #2<\/p>\n
Chest Press\/R Leg Step Up<\/p>\n
American Hammer\/L Leg Step Up<\/p>\n
Dips\/Squats<\/p>\n
Irkins\/Alt Lunge aka Air Lunges<\/p>\n
Round #3<\/p>\n
Derkins\/WWII<\/p>\n
Skull Crushers\/Gas Pumps<\/p>\n
Merkins\/Low Flutters<\/p>\n
Mike Tysons\/Heels to Heaven<\/p>\n
Return rocks and back to parking lot for Mary which consisted of the right amount of Burpees till time.<\/p>\n
COT:<\/p>\n
Blood Drive July 16th-per Splash you don’t need it all.<\/p>\n
Prayer Request:<\/p>\n
Safe travels for Spam to Florida<\/p>\n
Giles and family<\/p>\n
Lampchop and M expecting<\/p>\n
Friend of Adobe, in hospital and struggling with many health issues<\/p>\n
YHC took us out.<\/p>\n
MC<\/p>\n
It started with the use of the Imperial Walkers as the 6th core principal, High Cotton thought he was later than he was believing he had missed the SSH’s. He also needs to get on Slack, just saying.<\/p>\n
YHC’s handwriting was given kudos from the medical attendees, I missed my handwriting’s calling. See the above aka’s-guess you had to be there.<\/p>\n
Music selection was really enjoyed by Burlap and it made some PAX uncomfortable.<\/p>\n
Adobe was forced to hear the same music from the prior day’s workout<\/p>\n
Offsides led the way and set the standard for step ups while holding a rock-strong<\/p>\n
Lumbergh posted, keep it up!!<\/p>\n
Spam is still doing his farewell tour<\/p>\n
Pony Express appeared disappointed that we did Burpees. In fairness YHC did say no Burpees the day before, but nothing was in writing.<\/p>\n
Strong work by the PAX today. Honor to lead.<\/p>\n
Workbench the keys are in an orange barrel along Meadowlark, no need to rush out there, they don’t appear to be doing much construction at this point!<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Second Q for the week for YHC and just as humid. As this week continued to be the Spamalot Farewell Tour it was only appropriate to give the Mission Statement and the 5 Core Principle. YHC chose to give the 6th core principle, Imperial Walkers??? Warmarama included IW, SSH, ARM Swirlies, Michael Phelps, Abe Vigoda […]<\/p>\n","protected":false},"author":203,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-19529","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Boomerang","date":"6\/1\/2022","pax":"Spamalot, Cruiser (WB), Hansel (WB), Splash, Burlap, Pony Express, High Cotton, Offsides, Lu"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19529","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19529"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19529\/revisions"}],"predecessor-version":[{"id":19531,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19529\/revisions\/19531"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19529"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19529"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19529"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}