Time to visit the bicameral pleasures of Parliament.\u00a0 One day I’ll learn why this was named as such.\u00a0 We had people pulling into the lot right up until the last moment.\u00a0 One Pax who will remain nameless, had a neat thing going:\u00a0 no lights on the road, flip them on when it’s time to park :).\u00a0 Anyways, mumblechatter was great, but 5:30 is 5:30.\u00a0 3 Ragnar maniacs took off (SEE ANNOUNCEMENTS BELOW) and Parliament was in session.<\/p>\n
F3 Mission Statement, 5 Core Principles, Disclaimer (still getting to know you all), and today’s theme:\u00a0 Attack Your Weakness.\u00a0 Keep that in mind for later.\u00a0 I confirmed that this was a non-running AO?\u00a0 Answer: YES.\u00a0 Okay, got ya covered!<\/p>\n
WU – Side Straddle Hop, Arm Circles, Chainbreakers, Swimmers, Whirly with a clap, Quickmills, Sprawls, Lunge with a twist, LBC’s.<\/p>\n
Roadwork – bear crawl towards the blocks.\u00a0 Stop and do some burpees.\u00a0 Do it again.\u00a0 And again.\u00a0 And again.\u00a0 I think we had 4 stops until we made it to the blocks.<\/p>\n
Blockwork – Roughly 30 seconds per set.\u00a0 After each set, I’d call out some number of burpees to be done (2, 4, or of course when I asked Hansel he said 10.\u00a0 The groans were nigh).\u00a0 Anyways:<\/p>\n
Great work!\u00a0 I think we took one rest break for a 10 count?\u00a0 Otherwise it was constant burn.\u00a0 Very good work.\u00a0 Let’s not waste this energy!\u00a0 Time for…<\/p>\n
11’s – simple enough, Blockees one side, and ATTACK YOUR WEAKNESS on the other.\u00a0 For me?\u00a0 Thrusters suck, so I attacked them.\u00a0 They quickly became squats.\u00a0 Do your 10 Blockees, walk your block about 15\u00a0 yards, do your AYW exercise.\u00a0 I told the gang I hated burpees for a long time (reminds me of up-downs in football, which was punishment).\u00a0 A few years ago I started doing them all the time, per the advice of a fellow Pax who said we always need to attack our weaknesses.\u00a0 Embrace the suck kind of thing.\u00a0 Now?\u00a0 I kinda love ’em.\u00a0 The mumblechatter DIED A SLOW DEATH here.\u00a0 I decided to Omaha and stop this, so as to have some team fun.\u00a0 I will say the line to deposit the blocks moved very quickly….where was all that energy earlier \ud83d\ude42 ?\u00a0 \u00a0Fast walk to start for…<\/p>\n
Wave of Burpees – 3 teams.\u00a0 Team A hits the deck to do a burpee, next team does theirs, and as soon as one team hits the deck the next team can go.\u00a0 About halfway through someone caught that my teammate Hansel was cheating a bit and forcing the tempo upwards.\u00a0 I got a kick out of that exchange.\u00a0 And he dern near killed me.\u00a0 We did this for about 6-7 minutes, and thought we’d do some abs.\u00a0 So while we circled up, Froman was kind enough to keep tabs on how many cumulative burpees we’d done, the number was 130.\u00a0 So let’s get at least 150; mix of LBC’s Body Destroyers and we got the last 20.\u00a0 Someone said “it’s actually 151”.\u00a0 My arms believe you.\u00a0 TIME!<\/p>\n
Announcements – Van Gogh, Huckleberry and Turnover need a partner quick for Ragnar!\u00a0 They had a drop, so if you’re a bat-flipper\/running maniac, reachout .\u00a0 Extra legs suck, help them if you can.<\/p>\n
Prayers – for these guys, the continued safety and iron sharpening of F3.<\/p>\n
MOLESKIN – this wasn’t an easy workout.\u00a0 Zero\/Low impact workouts can be a brutal smokefest, but I’m very proud of the push I saw from everyone there.\u00a0 Big ups to all, I can’t name out too many awards here because I think everyone put in work.\u00a0 Thanks to Froman for keeping the count.\u00a0 Thanks to Ziggy for allowing me to lead!\u00a0 I will say that when I Omaha’d, Ziggy said “aw man, I wanted to finish the 11’s”.\u00a0 HIM work.<\/p>\n
Always a pleasure – Rudolph<\/p>\n","protected":false},"excerpt":{"rendered":"
Time to visit the bicameral pleasures of Parliament.\u00a0 One day I’ll learn why this was named as such.\u00a0 We had people pulling into the lot right up until the last moment.\u00a0 One Pax who will remain nameless, had a neat thing going:\u00a0 no lights on the road, flip them on when it’s time to park […]<\/p>\n","protected":false},"author":637,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-20012","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Rudolph","date":"8.9.2022","pax":"Boomerang, Giles, Subfloor, ZiggyStardust, DramaQueen, Starfish, Hansel, Tarzan, AbeFroman, VanGogh, Huckleberry, Turnover"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20012","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\/637"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20012"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20012\/revisions"}],"predecessor-version":[{"id":20013,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20012\/revisions\/20013"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20012"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20012"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20012"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}