17 Pax celebrated New Year’s Eve a few hours early this Saturday morning.\u00a0 It was a pleasure to see so many Pax from different AO’s converge at the Mothership.\u00a0 It was a beautiful morning for fellowship and fitness!<\/p>\n
The Pax, including Spicolli, arrived on time and at 7 am, we commenced with a slow mosey around the track to get loose.\u00a0 We continued our mosey to the base of Education Hill for a little warm-a -rama.<\/p>\n
It was the usual fare:\u00a0 SSH, IST, Squats, Hillbillies and all sorts of arm swirly things for an absent Cherry Pie.<\/p>\n
The rest of the morning was divided in thirds.<\/p>\n
1\/3:\u00a0 Mosey to Education Hill for 11’s.\u00a0 One squat jump at the bottom, 10 burpees up top.\u00a0 Then 2 squat jumps, 9 burpees up top.\u00a0 Every other trip up, bear crawl.\u00a0 There was some mumble chatter and a lot of heavy breathing.<\/p>\n
2\/3:\u00a0 Mosey to the playground for 7 layers of dip.\u00a0 7 double count dips before each of the following exercises on a 10 count:<\/p>\n
Left leg step up<\/p>\n
Derkins<\/p>\n
Right leg step up<\/p>\n
Merkins<\/p>\n
Low Flutter<\/p>\n
Side Lunges<\/p>\n
Erkins<\/p>\n
3\/3:\u00a0 Mosey to the track where we paired up in 3’s for a Grinder<\/p>\n
1st round – Side Straddle Hops and Merkins<\/p>\n
2nd round – Squats and LBCs<\/p>\n
3rd round – Mt Climbers and Mutton Crunch<\/p>\n
We finished with just enough time for 4 minutes of Mary.<\/p>\n
Announcements:\u00a0 Check Slack for Monday convergence and work out time.<\/p>\n
Anniversary Convergence at HP next week.\u00a0 7 years of F3 Dash Pax<\/p>\n
Check Slack for new Gas Groups in 2023<\/p>\n
COT:<\/p>\n
Special prayers for Undertow’s friends Chris and Lindsay.\u00a0 Also for Bam’s friend at Greenbrier Driving Academy<\/p>\n
God Bless all of us and have a safe and happy New Years!<\/p>\n","protected":false},"excerpt":{"rendered":"
17 Pax celebrated New Year’s Eve a few hours early this Saturday morning.\u00a0 It was a pleasure to see so many Pax from different AO’s converge at the Mothership.\u00a0 It was a beautiful morning for fellowship and fitness! The Pax, including Spicolli, arrived on time and at 7 am, we commenced with a slow mosey […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93,1],"tags":[],"class_list":["post-20972","post","type-post","status-publish","format-standard","hentry","category-impossible-situation","category-uncategorized"],"acf":{"q":"Mutton","date":"12\/31\/2022","pax":"Mutton, Palin, Lambchop, Transcript, Spicolli, Boomerang, Splash, Drip, Undertow, Bam, Green Acres, Bluto, Frostbite, Uturn, Adobe, Booboo, Drama Queen"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20972","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20972"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20972\/revisions"}],"predecessor-version":[{"id":20977,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20972\/revisions\/20977"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20972"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}