A warm February morning greeted the pax arriving at TRQ this past Thursday. Half the crowd took Wobegon up on his challenge to set a record for a 2 mile EC run beforehand. Not setting a speed record, mind you\u2026or maybe they did. \ud83e\udd37\u200d\u2642\ufe0f. I gave myself too much head start before the other five ran by my house (Wobegon, Doublewide, Bam, Starfish, and The Singing Cowboy) but we all got back to Speas about the same time. We looked around for Burns who may or may not have HC\u2019d to run the night before. \ud83d\ude06<\/p>\n
We started on time thanks to someone with a watch, and did the usual warmarama with hoppy, bendy, stretchy things, then strolled to the rectangular brick planter near the flag pole. We almost did Huck\u2019s Box o\u2019 Derkins but it was a little crowded, so we just did 4 sets of 10 derkins without changing sides, just stopping long enough to stand up and laugh at the Q\u2019s lack of planning between sets.
\nThen to second island of the parking lot and went to 4th island doing 9 jumps every 2 parking spots, lunging all the way. We stopped just before it was excessive, per BAM.
\nThen to school driveway for a Mini Dora: \u00a0partnered up for 200 merkins, 300 LBC\u2019s with a little breaking-TRQ-rules moseying when not doing the thing.
\nThen to rocks for 15 IC round of curls, skull crushers, rows, chest presses, low flutter. Another round of same but 10 IC, then rocks back and head to the wall. One minute wall sit, and one minute BTW, and back to start. Around the flag pole for quick Mary: \u00a0Mutton Crunch, low flutter, and I forgot what else\u2026I tried to finish with Huck\u2019s tempo Merkins but Time! was called. \ud83d\ude05<\/p>\n
I blame old man short-term memory problems for lack of any MC that YHC recalls. Crowd favorite was one minute BTW. Impressive weight losses by Starfish and Rubber Ducky were commented on. Strong work! \u00a0All the Pax sailed through the workout and got a little stronger.
\nF3 Blood Drive on Feb 18.
\nPrayers for aging parents and for being \u00a0able to help friends and family as well as accepting help when needed.
\nA pleasure to lead this beautiful morning. My F3 friends mean so much to me. Thanks to all that came out, or almost came out. \ud83d\ude09<\/p>\n","protected":false},"excerpt":{"rendered":"
A warm February morning greeted the pax arriving at TRQ this past Thursday. Half the crowd took Wobegon up on his challenge to set a record for a 2 mile EC run beforehand. Not setting a speed record, mind you\u2026or maybe they did. \ud83e\udd37\u200d\u2642\ufe0f. I gave myself too much head start before the other five […]<\/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-21334","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":"Feb 9, 2023","pax":"Wobegon, Bam, Starfish, Doublewide, The Singing Cowboy, Mutton, Chubz (WB), D-Day, Rubber Ducky, Saban, Superfly, Green Acres (WD, Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21334","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=21334"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21334\/revisions"}],"predecessor-version":[{"id":21335,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21334\/revisions\/21335"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21334"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}