Normally on cold, wet January mornings, YHC can be found inside the warm confines of a budget-friendly exercise facility. Not today. @Crash put the call out to get his Q calendar filled up, and I was “happy” to accept his request to Q at the prestigious Iron Throne. #BUILDGroupBuddies4Life. With a close eye on the weather, I started putting together a plan that would hopefully be vigorous enough to rid all those who posted of their remaining pesky Christmas Carbs. Let’s see how it went:<\/p>\n
Another Q, another perfect recitation of the Mission Statement and Core Principles<\/p>\n
Warm O Rama<\/p>\n
6th core principle x20 IC<\/p>\n
IST’s x20 IC<\/p>\n
L over R \/ R over L<\/p>\n
Abe Vi-GOAT-a x4 IC<\/p>\n
At this point @Cherry Pie had the audacity to question whether or not YHC was using the greatest exercise of them all to lolly gag. Offended as I was, I gave into his banter and we began our mosey to the back of the school.<\/p>\n
PAX were instructed to grab a block and meet back at the actual cones that the Q had setup in the bus lot.<\/p>\n
PAX were instructed to complete the following circuit:<\/p>\n
Squats x25<\/p>\n
Curls x25<\/p>\n
KB Swings x25<\/p>\n
Shoulder Tap Irkins x25<\/p>\n
Jump-Over-Block Burpees x10<\/p>\n
After completing the circuit, PAX were to complete a suicide in the bus lot, then mosey to the basketball court<\/p>\n
At the court, mode of transportation was alternating lunges to half court, then reverse lunges to the opposite baseline<\/p>\n
After the basketball court, PAX were to mosey to the playground and complete 10 Pullups<\/p>\n
After the pullups, mosey back to the blocks and start over.<\/p>\n
All PAX completed 2 rounds of the entire circuit and were then instructed to return their blocks (in tact or otherwise) and mosey back to launch<\/p>\n
Back at launch, we had lots of time left (by design) for an extended MARY<\/p>\n
MARY consisted of the following in no particular order:<\/p>\n
WW2s x25<\/p>\n
American Hammers x25<\/p>\n
Freddie Mercs x25<\/p>\n
H2H x25<\/p>\n
LBCs x25<\/p>\n
Gas Pumps x25<\/p>\n
Penguin Crunch x25<\/p>\n
Peter Parkers (or Peeker Packers?) x25<\/p>\n
We rounded out the last minute with a low-plank hold<\/p>\n
TIME<\/p>\n
CoT<\/p>\n
YHC shared some encouragement to the PAX to think of something they are thankful for and dwell on that throughout the morning.<\/p>\n
@Cherry Pie shared a good word from a Two Cities sermon and a motivational podcast he had recently heard about the importance of visioning and intentionality. Really encouraging stuff. Thank you, CP.<\/p>\n
@Zima shared his thanks for F3 as a whole and a few PAX in particular who had gotten together with him for his birthday over the weekend.<\/p>\n
Prayer Requests<\/p>\n
@Ziffel was recently injured in a skiing accident. Prayers for a quick recovery so he can get back out in the gloom and pester Zima.<\/p>\n
YHC took us out thanking Him for the F3 community and lifting up Ziffel.<\/p>\n
NMM<\/p>\n
While the beatdown did not lend itself to a ton of MC, @Cherry Pie and @Zima didn’t let that keep them from their usual banter.<\/p>\n
Musical accompaniment this morning was a playlist made up of some of YHC’s jams from my high school days: New Found Glory (hence the BB Title), Good Charlotte, Blink 182, Offspring, and Fall Out Boy. @Zima didn’t even complain about it. Which is really saying something. #Progress<\/p>\n
An emphasis was placed on getting down and touching the lines during the suicides, and @Zima was quick to correct YHC for breaking his own rule. #Accountability<\/p>\n
YHC noted that the original plan was to have the mode(s) of transportation on the basketball court be bear crawls and crab walks. The alternative was a real crowd pleaser.<\/p>\n
@Hansel made light work of all called exercises this morning, but paid the Q a high compliment by shedding some layers during the second round of block work.<\/p>\n
Speaking of blocks, YHC has had a well documented issue with destroying blocks in the past (RIP GRIND Block) and this morning another coupon fell victim to my block-destroying ways. Sorry @Crash.<\/p>\n
@Frostbite, @Ziggy, and @Airbag came to work this morning and formed a relative trio of silent assassins. No funny business or lolly-gagging. Just pure get-after-it-ness. Great work men.<\/p>\n
It’s always an honor to lead a workout and today was no different. Very thankful for everyone who posted and pushed me to get better.<\/p>\n
The keys are in a pile of rubble where my block once was, @Crash.<\/p>\n","protected":false},"excerpt":{"rendered":"
Normally on cold, wet January mornings, YHC can be found inside the warm confines of a budget-friendly exercise facility. Not today. @Crash put the call out to get his Q calendar filled up, and I was “happy” to accept his request to Q at the prestigious Iron Throne. #BUILDGroupBuddies4Life. With a close eye on the […]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-21033","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Turnover","date":"1.9.2023","pax":"Ziggy Stardust (WD) , Frostbite (WB) , Cherry Pie , Airbag , Hansel , Zima , Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21033","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21033"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21033\/revisions"}],"predecessor-version":[{"id":21034,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21033\/revisions\/21034"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21033"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21033"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21033"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}