It was a balmy pre going back to school morning and YHC made the trek cross town to the home of the Dash’s initial core workout.\u00a0 This concept was so admired by YHC another was later opened for WeFoCo.<\/p>\n
Non runners tend to be of the older demographic and the Q was not disappointed.\u00a0 When I arrived 3 other pax were conversing in the parking lot – youngest of which was TPE.\u00a0 Superfly soon joined us giving us an impressive 4 of 5 double respects.\u00a0 But age was not to be an excuse today for hard work was ahead.<\/p>\n
Warmorama covered the standards finishing up with the requirement of a DQQ – Drydock Crabs.\u00a0 Somewhere along the way in the warm up Pony expressed (see what I did there) his ignorance of the derivation of Abe Vigodas.\u00a0 Quick explanation followed but biggest realization was that Pony was unfamiliar with both Taxi and The Godfather.<\/p>\n
We took the dynamic route across the parking lot to the other driveway and went thru some boxing drills.\u00a0 Jab\/cross and heavy bags.<\/p>\n
Mosey on to the rocks where we picked out one we could move with.\u00a0 Back to the driveway for some BLIMPS<\/p>\n
5 Burpees with rocks<\/p>\n
10 Lunges<\/p>\n
15 ISTs<\/p>\n
20 Merkins<\/p>\n
25 Plank Jacks<\/p>\n
30 Squats with rocks<\/p>\n
We covered three (or possibly four) rounds then returned rocks.<\/p>\n
We moseyed back toward launch stopping by a wall for some wall work.\u00a0 People’s chair with Jack Reachers and BTTW while reciting the Pledge of Allegiance.<\/p>\n
We finished with some Sumo Drills.\u00a0 No time for Mary by the time we made it back to launch.<\/p>\n
Done<\/p>\n
NMM<\/p>\n
80% double respects will stand as a Dash record until someone proves otherwise.\u00a0 If you tie then you will also need to have your other 20% average age greater than 55 (TPE)<\/p>\n
We need a Taxi\/Godfather marathon for Pony and some of the younger pax.\u00a0 YHC is always happy to watch some recommendations that I may have missed in the last 20 years.<\/p>\n
Tunes were Dad Rock via Spodify.\u00a0 That seems appropriate – although we were all old enough to be granddads.<\/p>\n
Good to be with some pax YHC does not work out with often – Green Acres and Superfly.\u00a0 Little known fact – Superfly and YHC were on same hall for a year or two at Carolina.<\/p>\n
Boomerang was his usual self with strong work and strong MC.\u00a0 Yes we did both sides.<\/p>\n
COT<\/p>\n
Pretty sure all announcements have likely happened by now and YHC is too old (have I overused that) to remember them or any prayer requests.<\/p>\n
YHC took us out<\/p>\n
Always an honor<\/p>\n
DQ<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
It was a balmy pre going back to school morning and YHC made the trek cross town to the home of the Dash’s initial core workout.\u00a0 This concept was so admired by YHC another was later opened for WeFoCo. Non runners tend to be of the older demographic and the Q was not disappointed.\u00a0 When […]<\/p>\n","protected":false},"author":191,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85],"tags":[],"class_list":["post-20122","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Drama Queen","date":"08\/11\/2022","pax":"Pony Express, Superfly, Boomerang, Drama Queen, Green Acres (believe that is youngest to oldest)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20122","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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20122"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20122\/revisions"}],"predecessor-version":[{"id":20123,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20122\/revisions\/20123"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20122"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20122"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20122"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}