{"id":21244,"date":"2023-02-06T12:45:45","date_gmt":"2023-02-06T16:45:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21244"},"modified":"2023-02-06T12:45:45","modified_gmt":"2023-02-06T16:45:45","slug":"weather-balloons","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/02\/weather-balloons\/","title":{"rendered":"Weather Balloons"},"content":{"rendered":"<p>Four pax got together at the Launch Pad to continue the gazing at the sky looking for balloons.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, ISTs, Stretches<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>Mosey to swings and partner up for tabata.\u00a0 30 seconds on, 10 seconds off.\u00a0 Lateral pull-ups on the swings for partner A; partner B performed squats.\u00a0 Flip flop and repeato two more times.<\/p>\n<p>Mosey to Burns\u2019 bridge; each group picks a single rock from under the bridge.\u00a0 Mosey with rock to tennis court.\u00a0 Partner A shuttle runs to the end lines of each of the three courts, partner B performs exercise.\u00a0 Flip-flop.\u00a0 Exercises were Curls, OH press, bent-over rows, side-to-side merkins, left-handed merkins, right-handed merkins.<\/p>\n<p>Mosey back to swingset for two more sets of lateral pullups.<\/p>\n<p>Mosey to covered area for 15 minutes of Marybata.\u00a0 30 seconds on, 10 seconds off:\u00a0 mountain climbers, left-side crunch, glute bridge, right-side crunch, heels to heaven, low dolly, WW2s, Hillbilly. \u00a0Then unwind it back to the beginning:\u00a0 Hillbilly, WW2s, low dolly, heels to heaven, right-side crunch, glute bridge, left-side crunch, mountain climbers.<\/p>\n<p>Time.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Blood Drive 2\/18. D-Day and Splash are coordinating.<\/li>\n<\/ul>\n<p><strong>Prayer Requests:<\/strong><\/p>\n<ul>\n<li>Transcript\u2019s wife\u2019s health.<\/li>\n<li>Financial challenges being faced by pax and their families.<\/li>\n<\/ul>\n<p>YHC took us out.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>While performing lateral pullups, someone mentioned looking for the Russian balloon. Oak Summit Park would be as appropriate a place as any other for the balloon to come down.<\/li>\n<li>Burns invented a rule that you have to bear crawl the bridge to the tennis court. YHC found the loophole (that Huckleberry will inevitably solve) that carrying a rock limits one\u2019s ability to bear crawl.\u00a0 Seems like a stupid rule to me, anyway.<\/li>\n<li>Spicoli almost let the pax get away from CoT without the group picture. We recovered and got a pretty dang good capture.<\/li>\n<li>Transcript was there early stretching out. He offered up high praise for the effectiveness of Romanian Deadlifts to punish the hamstrings.\u00a0 Oddly, he was performing pulsing lunges as a warmup.<\/li>\n<li>The trip from Ardmore to the Launchpad took 11 minutes. Just for the record, \u201cit\u2019s not that far\u201d.<\/li>\n<\/ul>\n<p>Thanks for the opportunity to lead, Burns.\u00a0 You crawled over the keys on the bridge.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Four pax got together at the Launch Pad to continue the gazing at the sky looking for balloons. Warmarama: SSHs, ISTs, Stretches The Thang Mosey to swings and partner up for tabata.\u00a0 30 seconds on, 10 seconds off.\u00a0 Lateral pull-ups on the swings for partner A; partner B performed squats.\u00a0 Flip flop and repeato two [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-21244","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"","date":"2\/6\/23","pax":"Spicoli, Burns, Transcript, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21244","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21244"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21244\/revisions"}],"predecessor-version":[{"id":21245,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21244\/revisions\/21245"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21244"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21244"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21244"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}