{"id":22190,"date":"2023-06-29T11:11:12","date_gmt":"2023-06-29T15:11:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22190"},"modified":"2023-06-29T11:11:12","modified_gmt":"2023-06-29T15:11:12","slug":"back-to-the-pendulum","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/06\/back-to-the-pendulum\/","title":{"rendered":"Back to the Pendulum"},"content":{"rendered":"<p>YHC had the Q-honors at WIB today, choosing to return to an old favorite for the first Q since April.\u00a0 Nine others blessed YHC with their cooperative presence.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Down\/Upward Dogs, Cherry Pies<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>Simple instructions:<\/p>\n<ul>\n<li>Run up hill to Ardmore Christian Church, perform exercise(s) on weinke:\n<ul>\n<li>Round 1: Heels to Heaven x 10<\/li>\n<li>Round 2: H2H x 10, Backward Lunge x 20 (single count)<\/li>\n<li>Round 3: H2H x 10, Backward Lunge x 20 (single count), Merkins x 30<\/li>\n<\/ul>\n<\/li>\n<li>Run back down to Food Lion lot and complete dips x 13, ISTs x 13 (double-count); everytime pax pass Food Lion, complete dips and ISTs.<\/li>\n<li>Run up hill to Stella Brew, perform exercise(s) on weinke:\n<ul>\n<li>Round 1: Dive Bombers x 10<\/li>\n<li>Round 2: Dive Bombers x 10, Squats x 20<\/li>\n<li>Round 3: Dive Bombers x 10, Squats x 20, Cobra Crunch x 30 (single count)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Work up and back down ladder until time.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Great to be back in the saddle with some of the finest pax 0530 could imagine. Everyone made it up and down the ladder at both peaks.<\/li>\n<li>YHC put out a notice to the Ardmore mafia via text earlier in the week.\n<ul>\n<li>Frost Bite rolled in (and out) on his legs. Lamb Chop, admittedly a distant .25 miles farther from the launch point than the frosty one, drove in.\u00a0 LC had breakfast plans for Caf\u00e9 Arthurs at 0600 that were cancelled, hence his unexpected WIB attendance.<\/li>\n<li>Razzie also rolled in and was accelerating throughout the workout. Great to have him there.<\/li>\n<\/ul>\n<\/li>\n<li>Crash made a throwaway mention of being on \u201ca lot of drugs\u201d.<\/li>\n<li>Huck and Van Gogh, black loopers, were rolling together, step for step. They dominated today\u2019s \u201ceasy\u201d workout.<\/li>\n<li>Workbench provided chauffeur services to Huck, venturing into town from the hinterlands of Lewisville. He looks like he\u2019s rounding into Ragnar shape right on time.<\/li>\n<li>Cherry Pie was his normal, yappy self, performing the only burpees of the morning, joined by the ever-encouraging Root Canal, while the rest of pax warmed their shoulders up with cherry pies.<\/li>\n<\/ul>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>4<sup>th<\/sup> of July convergence at Jameson Park. EC opportunity led by Van Gogh at 0600; joint FiA\/F3 convergence at 0700 led by Crash and his M.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Thistle\u2019s hip replacement!<\/li>\n<\/ul>\n<p>YHC took us out.<\/p>\n<p>Thanks for the opportunity, Dr. Toot!\u00a0 Next time we\u2019ll tackle Cherokee.\u00a0 The keys were left in the Caf\u00e9 Arthur\u2019s parking lot near the grease disposal.\u00a0\u00a0 Follow your nose.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC had the Q-honors at WIB today, choosing to return to an old favorite for the first Q since April.\u00a0 Nine others blessed YHC with their cooperative presence. Warmarama: SSHs, Down\/Upward Dogs, Cherry Pies The Thang Simple instructions: Run up hill to Ardmore Christian Church, perform exercise(s) on weinke: Round 1: Heels to Heaven x [&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":[84],"tags":[],"class_list":["post-22190","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"","date":"6\/29\/23","pax":"Lamb Chop, Workbench, Huckleberry, Van Gogh, Root Canal, Cherry Pie, Crash, Frost Bite (RIRO), Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22190","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=22190"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22190\/revisions"}],"predecessor-version":[{"id":22191,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22190\/revisions\/22191"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22190"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22190"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}