We got off to a rocky start to our day, in the best way! \u00a0Thursday the 19th was a balmy 54 degrees or so. Perfect for working out with friends. YHC barely made it on time and after a little chatter we got started with warmarama: \u00a0SSH, AV, Whirlies avec clap, deep squat stretch (of which Ziggy is undisputed Master\u2026can drop it like it\u2019s hot), CP arm circles F and Reverse, Y-flies, and MPhelps. All warmed up, quick stroll to parking lot in front of the school.<\/p>\n
To get across the parking lot, might as well bear crawl for the first 2 sections, stopping for 10 merkins every 3 parking spaces. I think that was about 10 sets. Then legs for the last two sections; 10 jump squats every 3 spaces and lunge walking in between to the last island. Then another quick stroll to the rocks. Assembled in a circle and on to a circuit of 15 IC each of curls, skull crushers, WWII sit-ups, chest presses, low-flutter, BO rows, OH presses. Then repeated with 10 reps each and all done with rocks. To the wall for a 1 minute wall sit, then 1 minute BTW, then back to start for Mary. LBC\u2019s, Rosalita\u2019s, Mutton crunches, and started Huck merkins but TIME was called after two. \ud83d\ude05\u00a0(Thanks pax!)<\/p>\n
YHC tried to deliver a brutal beatdown but this group just sailed through it with smiles. We did agree it was sufficient. Best I could hope for with this group of beasts.
\nAnnouncements include the F3 blood drive coming in Feb, the life-saving classes after Saturday workouts and that Pony has the Q for Purgatory this week. Prayers for YHC\u2019s prostate cancer treatment and aging Mothers were offered by Pony Express.
\nEnjoyed the morning with some great HIM\u2019s.<\/p>\n","protected":false},"excerpt":{"rendered":"
We got off to a rocky start to our day, in the best way! \u00a0Thursday the 19th was a balmy 54 degrees or so. Perfect for working out with friends. YHC barely made it on time and after a little chatter we got started with warmarama: \u00a0SSH, AV, Whirlies avec clap, deep squat stretch (of […]<\/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":[114,85],"tags":[102,103],"class_list":["post-21130","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry","tag-f3winstonsalem","tag-f3winstonsalem-slack-com"],"acf":{"q":"Green Acres ","date":"1-19-23","pax":"Argyle, Pony Express, Doublewide, Wobegon, Ziggy Stardust, Giles (WB), Green Acres (WD, Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21130","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=21130"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21130\/revisions"}],"predecessor-version":[{"id":21133,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21130\/revisions\/21133"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21130"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21130"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21130"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}