YHC was coming off of a beach trip and is battling a minor sinus cold, so the snooze button was tempting.\u00a0 However, duty calls and there is no better way to get back into the routine than with the pax.\u00a0 It rained most of the way in this morning, but we were fortunate to deal with little more than a drizzle during the beatdown.\u00a0 At 5:30, we got started\u2026<\/p>\n
Warmup (all IC)<\/u><\/em><\/p>\n SSH x 20<\/p>\n And at this point we stopped…We had a few late arrivals, two of which YHC did not recognize even though they jumped right in on the SSHs.\u00a0 We paused and confirmed that they were indeed FNGs.\u00a0 The requisite disclaimer didn\u2019t scare them off, so back to it!<\/p>\n Abe Vigoda x 15 \/\u00a0Whirly x 15 \/\u00a0Arm Circles Forward x 10 \/\u00a0Arm Circles Backwards x 10 \/\u00a0Copperhead Squats x 10<\/p>\n Mosey to Back Track & Partner Up<\/u><\/em><\/p>\n Catch Me If You Can – Partner 1 performs 3 Burpees and sprints to catch Partner 2, who had been running backwards. Trade places and repeat until lap is complete.<\/p>\n Mosey to Blocks (all IC)<\/u><\/em><\/p>\n Curls x 10 \/\u00a0Overhead Press x 10 \/\u00a0Bent-over Row x 10<\/p>\n Repeat, although second round OYO<\/em><\/p>\n Bonus set of Skull Crushers x10 IC per Splash\u2019s request<\/p>\n Mosey to Shelter (all OYO)<\/u><\/em><\/p>\n Dips x 15 \/\u00a0Right Leg Step-ups x 15 \/\u00a0Irkins x 15 \/\u00a0Left Leg Step-ups x 15 \/\u00a0Derkins x 10<\/p>\n Repeat<\/em><\/p>\n 4 Corners (partnered up, repeat until time is called)<\/u><\/em><\/p>\n Corner 1 – 20 Merkins \/\u00a0Corner 2 – 20 Squats \/\u00a0Corner 3 – 20 Inverted Rows \/\u00a0Corner 4 – 20 LBCs<\/p>\n Mary<\/u><\/em><\/p>\n Dying Cockroach \/\u00a0Low Flutter \/\u00a0Freddie Mercury<\/p>\n Announcements & Prayer Requests<\/u><\/em><\/p>\n Schmedfest \u2013 all are invited, but please RSVP.<\/p>\n Lady that Schneider assisted immediately after her violent car accident is doing better and expected to go home soon but still faces some additional recovery.<\/p>\n Unspoken thoughts and prayers for Drama Queen\u2019s family.<\/p>\n Spamalot challenged us to embrace Tikkun Olam, which is a Jewish concept around performing acts of kindness to repair the world.\u00a0 With all that is going on internationally and here at home, anything positive that we can do helps.<\/p>\n YHC took us out.\u00a0 Great group this morning and everyone pushed hard.\u00a0 1.9 miles covered.\u00a0 Not sure if it was sufficient for Splash, but no one asked for a refund.\u00a0 YHC was particularly impressed with the FNGs.\u00a0 Cannoli (favorite movie = The Godfather and who also suggested that he may have eaten a few of them) and Double Check (insurance adjuster for State Farm) showed up in a random parking lot and gave their all with a bunch of guys they\u2019d never met.\u00a0 Double Check has some friends that post in F3 Asheville, but the Art of Manliness podcast inspired them to come out this morning.\u00a0 Look for both of them at an AO near you.<\/p>\n Thanks for keys Spamalot!\u00a0 Always an honor\u2026<\/p>\n","protected":false},"excerpt":{"rendered":" YHC was coming off of a beach trip and is battling a minor sinus cold, so the snooze button was tempting.\u00a0 However, duty calls and there is no better way to get back into the routine than with the pax.\u00a0 It rained most of the way in this morning, but we were fortunate to deal […]<\/p>\n","protected":false},"author":377,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-2078","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"1040EZ","date":"8\/14\/2017","pax":"Splash, Drama Queen, Spamalot, Schneider, Cannoli (FNG F\/K\/A Kevin), Double Check (FNG F\/K\/A Nick), Hacker, Solo, Bulldog, 1040EZ"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2078","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\/377"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2078"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2078\/revisions"}],"predecessor-version":[{"id":2081,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2078\/revisions\/2081"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2078"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2078"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2078"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}