A nice but muggy July morning with an occasional slight breeze. Finishing the workout plan on my slow mosey to Iron Throne. \u00a0I was all alone on arrival and without a time-telling thingy of any kind. A few more minutes and I contemplated a quick sad clown workout and a slow mosey home. Then Ziggy and Drip rolled up at the same time, with watches! and we got after it right on time. Warmed up with the usual SSH, AV, Whirlies, Imp Walkers, Y-flies, Mike Phelps, then mosey to basketball court. \u00a0 Partnerish Dora for 100 merkins, 200 squats, 300 LBC\u2019s, running length of BB court and back when not exercising. Then Merkin Madness, idea stolen from Mongoose: start with 10 merkins, bear crawl \u00a0to mid court, 9 merkins, bear crawl , etc down to 1. \u00a0Much sweating, huffing and puffing, and a little cursing from the Q; Ziggy and Drip had no trouble. Then same idea for legs with Lunge Lunacy: \u00a010 squat jumps at midcourt, lunge walk to end line, 9 squat jumps, lunge walk, etc, down to one. \u00a0Drip actually said \u201cthis is great! \u00a0No rest for the quads.\u201d \ud83d\ude0f\u00a0Then over to playground for a couple sets of 10 pull-ups and 25 merkins with 30 WWII\u2019s in the middle, then time to get to start for Mary. Some lo-flutter, Mutton crunches, penguin crunches, lo Dolly\u2019s, then 2 minutes of plank with 5 merkins every 30 seconds, and done! \u00a0Q was worn out, Drip standing up smiling, and Ziggy unruffled. Those 2 are absolute beasts.
\nPrayer for thankfulness, leadership, helping others, healing, aging parents, and for the beautiful day was offered. We couldn\u2019t think of announcements but Shmedfest is coming soon.
\nDrip is having arthroscopic knee surgery 7-22-22 so send healing thoughts. Good workout with great guys!<\/p>\n
Thanks for the keys, Crash. Safe travels<\/p>\n","protected":false},"excerpt":{"rendered":"
A nice but muggy July morning with an occasional slight breeze. Finishing the workout plan on my slow mosey to Iron Throne. \u00a0I was all alone on arrival and without a time-telling thingy of any kind. A few more minutes and I contemplated a quick sad clown workout and a slow mosey home. Then Ziggy […]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[102,103],"class_list":["post-19834","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne","tag-f3winstonsalem","tag-f3winstonsalem-slack-com"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19834","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\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19834"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19834\/revisions"}],"predecessor-version":[{"id":19842,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19834\/revisions\/19842"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19834"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19834"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19834"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}