13 for Purgatory. It got cold again, so Q kept it moving. Many among us were trying to get the blood flowing so we could donate it later.\u00a0 Music was different this time, but seemed to inspire: Ravel, Corelli, Albinoni, and a bit of Vivaldi blasted from the Baroque Boombox.<\/p>\n
Warm<\/strong>: SSH, IST, Whirly, Hammers, Merkins, in cadence (in cadenza?) x 15 ea.<\/p>\n Low Wall<\/strong>: Dips, stand, subtract one dip, repeat 10 to 5. Try not to be butt of joke. D-Day fails.<\/p>\n Overhang<\/strong>: Burlaps associates this spot with the Q. Arm Swirlies, no one opts for Burpees, because there are 5 merkins after each set.<\/p>\n Silly Exercise<\/strong> designed to remind the PAX of Red Rover Red Rover. Included Squats, Toe Raises. Extended discussion on whether Toe or Calf is actually raised.<\/p>\n Baseball Diamond<\/strong>: Dora 100-200-300 partner work with Merkins, …, and Squats. Partner gallops to Play Station and does 3 Pullups.<\/p>\n Tennis Court<\/strong>: Progressive out and back runs, with Rebound Drill, Mike Tysons, and Freddy Mercuries at opposite fence.<\/p>\n Rockpile<\/strong>: Pick a Rock, a command that continues to cause consternation. Curls, OH Presses, Skull-shers, and Ben Dover Rows. 12 each in cadence, then 6.<\/p>\n Lido Deck<\/strong>: Step Ups, Derkins, Other Leg, Irkins.<\/p>\n Mary<\/strong>: Low Flutter, Low Dolly, Hammers, Mutton Crunch, 5 Burpees.<\/p>\n COT<\/strong>: Nantan made excellent comments about current state of F3. Q encouraged PAX to bring in new or inactive guys. Greenest. Blood drive today at American Red Cross. If you can’t today, do it another time! Best wishes for BAM, training run on Sunday and upcoming race. Prayers for parents, friends. Q took us out. Thanks gentlemen.<\/p>\n","protected":false},"excerpt":{"rendered":" 13 for Purgatory. It got cold again, so Q kept it moving. Many among us were trying to get the blood flowing so we could donate it later.\u00a0 Music was different this time, but seemed to inspire: Ravel, Corelli, Albinoni, and a bit of Vivaldi blasted from the Baroque Boombox. Warm: SSH, IST, Whirly, Hammers, […]<\/p>\n","protected":false},"author":154,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-21368","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Undertow","date":"2\/18\/2023","pax":"Wobegon, Bloodsport, Splash, Bam, Starfish, Rubber Ducky, Ever Greener Acres, Superfly, Burlap, Bluto, Lemming, D-Day, Undertow"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21368","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\/154"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21368"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21368\/revisions"}],"predecessor-version":[{"id":21369,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21368\/revisions\/21369"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}