As site-Q, it occasionally falls on YHC’s shoulders to step up and Q a beatdown. \u00a0And that is precisely what happened this morning. \u00a0Humid, yet dry conditions met the Pax.<\/p>\n
One FNG was present. \u00a0(Naming: \u00a0A UNC grad, who coaches girls soccer…did not take too long for Hamm to be suggested….even better…Mia. \u00a0Welcome!)<\/p>\n
Disclaimer given – and we began:<\/p>\n
Warm-0-Rama<\/strong><\/p>\n SSH x 15 IC<\/p>\n Hillybillies x 15 IC<\/p>\n Annie x 10 IC each arm (plank and then take one arm and clean the floor in a circular motion…flapjack)<\/p>\n Overhead Clap x 15 IC<\/p>\n <\/p>\n The THANG<\/strong><\/p>\n Mosey to front shelter, and grab some bench for:<\/p>\n Erkins x 10 IC<\/p>\n SSH x 10 IC<\/p>\n Dips x 10 IC<\/p>\n SSH x 10 IC<\/p>\n Derkins x 10 IC<\/p>\n <\/p>\n Mosey to front field. \u00a0Run one lap, stopping at each of the four corners to perform a set of exercises. \u00a0The exercises were:<\/p>\n 1st turn – Copperhead squats x 15 IC<\/p>\n 2nd turn – R leg lunge x 15 OYO<\/p>\n 3rd turn – L leg lunge x 15 OYO<\/p>\n 4th turn – Squats x 15<\/p>\n <\/p>\n Back to shelter for:<\/p>\n Erkins x 10 IC<\/p>\n SSH x 10 IC<\/p>\n Dips x 10 IC<\/p>\n SSH x 10 IC<\/p>\n <\/p>\n Mosey to back of YMCA, and grab a cinder block for:<\/p>\n Colt 45 – IC (w\/block)<\/p>\n SSH x 15 IC<\/p>\n Goblet Squat x 15 IC (w\/block)<\/p>\n SSH x 15 IC<\/p>\n REPEATO<\/p>\n Return blocks and head to track on back field.<\/p>\n <\/p>\n Run one lap, stopping at each of the four corners to perform a set of exercises. \u00a0The exercises were:<\/p>\n 1st turn – LBC x 15 IC<\/p>\n 2nd turn – Mutton crunch (right leg) x 15 IC<\/p>\n 3rd turn – Mutton crunch (left leg) x 15 IC<\/p>\n 4th turn – Dying cockroach x 15 IC<\/p>\n <\/p>\n Mosey to rear shelter area for:<\/p>\n Erkins x 10 IC<\/p>\n SSH x 10 IC<\/p>\n Dips x 10 IC<\/p>\n SSH x 10 IC<\/p>\n Derkins x 10 IC<\/p>\n <\/p>\n Mosey back to parking lot for MARY:<\/strong><\/p>\n low flutter, Rosalita, box cutter, peter parker, banana, superman, and maybe some others were performed until…DONE!<\/p>\n NMM<\/strong><\/p>\n Great turnout today from the PAX.<\/p>\n Not only did we have an FNG – Mia, but last week’s FNGs (Cannoli and Double-Check) were back. \u00a0Great job guys, keep up the great work!<\/p>\n You can really tell that the days are getting shorter. \u00a0Entire beatdown was in the dark…or was that the eclipse?<\/p>\n Announcements\/Prayer Requests<\/strong><\/p>\n Shmedfest is this Saturday. \u00a0Check Twitter for details<\/p>\n Saturday morning is Sufferfest – 90 minute beatdown. \u00a07am Hanes Park. \u00a0Be there.<\/p>\n Total Recall’s father having knee replacement surgery today. \u00a0#TAP<\/p>\n Schneider has some family and friends that are dealing with several issues. \u00a0Prayers for them.<\/p>\n Fingers’ granddaughter needs all of our prayers as she deals with some difficulties. \u00a0Was noticeably difficult for Fingers to talk about it. \u00a0Keep strong my brother, we are here for you!!<\/p>\n Thank you all for coming out today!<\/p>\n SYITG<\/p>\n Spamalot<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" As site-Q, it occasionally falls on YHC’s shoulders to step up and Q a beatdown. \u00a0And that is precisely what happened this morning. \u00a0Humid, yet dry conditions met the Pax. One FNG was present. \u00a0(Naming: \u00a0A UNC grad, who coaches girls soccer…did not take too long for Hamm to be suggested….even better…Mia. \u00a0Welcome!) Disclaimer given […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-2179","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Spamalot","date":"08\/21\/17","pax":"Splash, Ripple, Sgt. Schultz, Fingers, Bulldog, Total Recall, Sassy, (Discount) Double-Check, Cannoli, Schneider, Mia (f\/k\/a Scott Bilton), Drama Queen, Sour Mash, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2179","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2179"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2179\/revisions"}],"predecessor-version":[{"id":2183,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2179\/revisions\/2183"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2179"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2179"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}