YHC rolled into a smaller (in number) PAX at Purgatory which was missing some of the regulars for this fine AO. After some almost late stragglers, Starfish arriving with 30 seconds to spare, we were at 9 and began promptly at 7!<\/p>\n
Normal warmarama-SSH, Cherry Pies, Whirlies and Abe Vigodas and we were off the road leading to the Lido. Starting at the top we did BLIMPS to the lower parking lot.<\/p>\n
B<\/strong>urpees X5<\/p>\n L<\/strong>unges X10<\/p>\n I<\/strong>mperial Walkers X15<\/p>\n M<\/strong>erkins X20<\/p>\n P<\/strong>lank Jacks X25<\/p>\n S<\/strong>quats X30<\/p>\n YHC but we may have repeato-ed 6 times but got lost in the AT 40 countdown.<\/p>\n To the Lido Deck for R Leg, L Legs, Irkins and Derkins<\/p>\n Beginning with 20 each OYO, then 15 and finish with 10.<\/p>\n Off to the Rock Pile for some arm\/upperbody work. Pick a rock that you like and will also you to many reps.<\/p>\n PAX started at the top of the circle with \u00a0OH Press X5, Skull Crushers X10, Bench Press X15 and Curls X20. Repeato at the quarter of the circle, half way and at the 3\/4 of the circle. In between each stop John Cusack. Repeato again at 12, 3 and 6, running short on time so we returned rocks.<\/p>\n Mosey back to start with stops for Mary along the way and time for a couple of more Mary exercises at the finish.<\/p>\n Done and Done at 8!<\/p>\n COT:<\/p>\n Announcements:<\/p>\n GreeNest needs at Q for 5\/20-check Slack.<\/p>\n Splash has the on 5\/13 at Purgatory.<\/p>\n Prayer Requests:<\/p>\n Continue to keep the Dixons in your prayers.<\/p>\n Green Acres, DA and Peacemaker as they recover or go through treatments. Friendly Reminder-55? Don’t ignore getting a PSA!!<\/p>\n YHC took us out!<\/p>\n Very fine group of Repeats, Double Respects and the WB-an Aye!! Welcome back to Long Island Lolita visiting with Splash. \u00a0A lot of reps and the PAX rose to the challenge.<\/p>\n Undertow the keys are probably right where your DJ stuff is \ud83d\ude09<\/p>\n Well Done!!<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" YHC rolled into a smaller (in number) PAX at Purgatory which was missing some of the regulars for this fine AO. After some almost late stragglers, Starfish arriving with 30 seconds to spare, we were at 9 and began promptly at 7! Normal warmarama-SSH, Cherry Pies, Whirlies and Abe Vigodas and we were off the […]<\/p>\n","protected":false},"author":203,"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-21913","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Boomerang","date":"May 6, 2023","pax":"Starfish, High Cotton (WB), Green Acres (WD), Splash, Long Island Lolita, The Pony Express, D-Day, Undertow, Boomerang (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21913","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21913"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21913\/revisions"}],"predecessor-version":[{"id":21914,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21913\/revisions\/21914"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21913"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21913"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21913"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}