Perfect morning for a good workout with F3 friends! \u00a0Nice surprise was self-EH\u2019d FNG that heard about F3 from brother-in-law in South Carolina! \u00a0More about him soon. A good crowd rolled in and we got started. MS and CP recited, Argyle rolls up, and we warmed up: \u00a0SSH x 24 IC (Aug 24 is Independence Day in Ukraine, the theme today), AV, Whirlies, CH squats, Cherry Pies forward and back, Y-flies, Mike Phelps. Quick stroll to flagpole.
\nU is for Ukrainian Twist, 24 IC.
\nK is for Killer Bees, which got us across the parking lot with its 4 islands: \u00a0Bear crawl to first island, then 5 Burpees. Broad jump (or in YHC\u2019s case, Bunny hop) to next island, 5 Burpees. Repeated that and crossed the rest of the parking lot.
\nR is for Rocks! \ud83d\ude05 Pax was told to choose rock for high reps. We did curls, skull crushers, bent rows, OH press, low flutter, chest press all IC x 24, rock to ground overhead while on laying on 6 x 24, then one more set of curls x 24 IC.
\nA is for\u2026Q memory fail! \u00a0New from Exicon, was going to do Ascending Testicles but forgot! \u00a0maybe just as well. Would have been tough after rock work. Moving on\u2026<\/p>\n
I is for Imperial Walker, and we actually walked like that for half the parking lot heading back to Start.
\nN is for Never Cross Dolly, also new for YHC from Exicon. On butt with upper body off ground at 45 degrees, arms in iron cross position, legs doing lo-Dolly 24 IC.
\nE is for Erkins. Used brick planter in front of school. Q was trying for 24 IC but maxed out at 20. \ud83e\udd75<\/p>\n
Then a quick Mary: Mutton crunch, 3 Huckleberry merkins and Done!<\/p>\n
NMM<\/p>\n
Even though Pax was told \u201chigh reps\u201d for rock work, Boomerang pointed out every. single. time. that 24 IC was really 48. \ud83e\udd23 \u00a0He crushed the work though.
\nGold Watch led the pack across the parking lot for Killer Bees. Strong work.
\nWas a bit worried that this was an aggressive workout for FNG but Peach had no problems. He\u2019s new to Winston, works for ICON Builders. Another quiet assassin of workouts just like Wobegon, who also sailed along with no complaints. As did Ziggy and Argyle. (YHC must be getting soft in my old age.\ud83d\ude2e\u200d\ud83d\udca8)<\/p>\n
Argyle took us out with thoughtful prayer including aging parents, kids back to school, Gold Watch\u2019s family, and for help to be the men we want and need to be for our family, friends, and community.
\nWonderful morning with a great bunch of HIM\u2019s. Until next time, gentlemen. \u2764\ufe0f<\/p>\n","protected":false},"excerpt":{"rendered":"
Perfect morning for a good workout with F3 friends! \u00a0Nice surprise was self-EH\u2019d FNG that heard about F3 from brother-in-law in South Carolina! \u00a0More about him soon. A good crowd rolled in and we got started. MS and CP recited, Argyle rolls up, and we warmed up: \u00a0SSH x 24 IC (Aug 24 is Independence […]<\/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":[85],"tags":[102,103,160],"class_list":["post-22429","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","tag-f3winstonsalem","tag-f3winstonsalem-slack-com","tag-rocks"],"acf":{"q":"Green Acres ","date":"8-24-2024","pax":"Argyle, Gold Watch, Boomerang, Ziggy Stardust, Wobegon, Peach (WB, FNG), Green Acres (WD, Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22429","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=22429"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22429\/revisions"}],"predecessor-version":[{"id":22432,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22429\/revisions\/22432"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22429"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22429"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22429"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}