All the PAX arrived and there was a little chatter, but mostly about the beautiful sky this morning. ( Beaver Blood Moon Lunar Eclipse; more to come later…..also, see Slack for more pics ).<\/p>\n
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Let’s get it started… Mission Statement and 5 Core Principles<\/p>\n
Warm-O-Rama:<\/strong><\/p>\n The Usual Suspects and even tossed in a little stretchy stretch Broga.<\/p>\n THE Thang:<\/strong><\/p>\n Go grab some blocks. YHC went through a little theme based spiel about “this day in history” and American Football ( please see the graphic below ).<\/p>\n Pretty simple start to the Thang: We were going to Murder Bunny 3 Parking Spaces ( 9ish “yards” ) and then do the prescribed exercise. Murder Bunny then 10 – Burpees, Murder Bunny then 20 – Merkins, Murder Bunny then 30 – Mountain Climbers…..etc.<\/p>\n Next up, the Double Quarter Pounder. Lot’s of “non-running” football style exercises.<\/p>\n And finally, a little 4 Corners done in a straight line ( planned w. improvisation ).<\/p>\n Head back to the rock pile, but before we put the coupons away, we did some quick block work.<\/p>\n Mary:<\/strong><\/p>\n Did some Penguin crunch, Freddy Mercs, Mutton Crunch, Ring of Fire ( 3 ).<\/p>\n Time.<\/p>\n <\/p>\n COT:<\/strong><\/p>\n Name-O-Rama<\/p>\n Announcements:<\/p>\n <\/p>\n Prayer Request….None spoken. YHC took us out.<\/p>\n Gentlemen, thank you. As always, everyone crushed it. Lot’s of moving and shaking this morning.<\/p>\n I appreciate the push along with all the grace extended for my Q’s.<\/p>\n Have a good one men. SYITG.<\/p>\n Lot’s of open spots on the Q Calendars all around the Winston-Salem gloom. Step up and give it a go. The support from all of you guys is unbelievable. Invite those FNG’s. Let’s keep growing.<\/p>\n SHOUT OUT to Green Acres, Sassy, and all the old school NES gamers ( Tecmo Bowl ).<\/p>\n <\/p>\n Adobe – out.<\/p>\n","protected":false},"excerpt":{"rendered":" Well well well. There was a slight Bloody Mary Moonlight in the sky this morning as YHC made his way back to the Q-tatorship @ Parliament. Wait, what? Did I just say tatorship? This is the monarchy of all AO’s. Okay, horrible opening; hopefully it’s all uphill from here. All the PAX arrived and there […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,115,80,116],"tags":[],"class_list":["post-20605","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-hashtags","category-parliament","category-wefoco"],"acf":{"q":"Adobe","date":"11-8-22","pax":"GreenAcres, f3schnedier, ziggy stardust, Crash, Starfish, Sassy, Cruiser, Adobe ( Q )"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20605","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20605"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20605\/revisions"}],"predecessor-version":[{"id":20615,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20605\/revisions\/20615"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20605"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/11\/11-8-22-NFL-Beatdown_Print-234x300.png\")
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