We invited errbody to our Thanksgiving TRQ! \u00a0Lambchop actually listened and brought 2 FNG\u2019s from his family in town from Pittsburgh. Dan and Lauren seemed really happy to workout with us and smashed it. Super fit and nice couple! \u00a0Starfish brought traditional tunes, and at 7a we launched on time with MS, CP, then Warmarama: \u00a0SSH, ImpW, OH claps, Y-flies, MPhelps, Abe Vigoda, Whirlies avec claps.<\/p>\n
the Thang:<\/p>\n
spelling T-h-a-n-k-s, with help from the Exicon, started with Tammy Wynette (stand by your man: \u00a0standing partner does 25 squats while partner on ground does AMRAP LBC\u2019s or lo-flutter, changing places until each person did 100 squats), then 12 Huckleberry Merkins (10 count down, 10 count up. Doesn\u2019t sound like much, but heard plenty of moans during the last 3 or so. The usual complaints from Palin that it wasn\u2019t tough enough but he was just chatting with the FNG\u2019s with his butt in the air, so\u2026\ud83e\udd37\u200d\u2642\ufe0f\ud83d\ude05), to the parking lot in front of the school then Apple Turnover (bear crawl 3 parking spaces, crab walk 3 spaces, repeat for x3 each, Nolan Ryan\u2019s x24 ea side, Killer Bees (b\u2019s were bear crawl x3 spaces, broad jump x3 spaces, 3 burpees, repeat 2 more times), then S was 10 squat jumps, 10 steps lunge walking, repeat about 6 times on the way to the rock pile. Starfish and Blue Steel chose monster size rocks, but we all got in some weight lifting with sets of 12 IC of curls, OH press, BO rows, skull crushers, on 6 for chest presses and Mutton crunches. A few more curls and then to the wall for Balls (or boobs \ud83e\udd37\u200d\u2642\ufe0f) to the wall for 1 minute. Almost out of time, so on the way back to start we drop for 20 WWII\u2019s, and FIN.
\nwhat a great group! \u00a0Errbody crushed what I thought was a tough workout. Had fun naming the FNG\u2019s that came with Lambchop. Dan does computer stuff for work and has been a hockey player, so became B.O.G. (Blades of Glory, and his wife Lauren is a Yogi (didn\u2019t catch her work stuff) so Berra made sense to all the Respects. \ud83e\udd23.
\nprayers requested for Ripple as he heads for basic training on Monday. \ud83d\ude4f\u2764\ufe0f. YHC took us out with prayer for help with giving and receiving guidance, being aware that others may be carrying burdens, and help with being good and helpful friends and family members.
\nGreat job by all Pax. \u00a0As promised, we were grateful and worked up a sweat. Or at least most of us did! \u00a0Blue Steel, Ziggy, and Berra\/Lauren cruised through the workout with smiles. Was fun trying some new stuff from the Exicon. Always feel supported and just happy being with my F3 friends. Hope everyone had a great Thanksgiving and thanks for coming out! \u00a0Happy trails until we meet again!<\/p>\n","protected":false},"excerpt":{"rendered":"
We invited errbody to our Thanksgiving TRQ! \u00a0Lambchop actually listened and brought 2 FNG\u2019s from his family in town from Pittsburgh. Dan and Lauren seemed really happy to workout with us and smashed it. Super fit and nice couple! \u00a0Starfish brought traditional tunes, and at 7a we launched on time with MS, CP, then Warmarama: […]<\/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":[112,105,85],"tags":[102,103],"class_list":["post-20723","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-convergence","category-the-rock-quarry","tag-f3winstonsalem","tag-f3winstonsalem-slack-com"],"acf":{"q":"Green Acres ","date":"Nov 24, 2022","pax":"Blue Steel, Palin, Splash, Ziggy, Crash, Starfish, Frostbite, Wobegon, Bloodsport (WB), Lambchop, B.O.G. (Blades of Glory, formerly Dan), Berra (as in she\u2019s a yogi, formerly Lauren), Superfly, Goofy, Spicoli, Cruiser, Green Acres (Q, WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20723","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=20723"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20723\/revisions"}],"predecessor-version":[{"id":20724,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20723\/revisions\/20724"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20723"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20723"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20723"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}