Lovely (way too fast) 5k with Post Hole to kick things off. 28 burpees as penance for missing yesterday’s TRQ. Pax roll in slowly but surely. Disclaimer, core principles, mission statement, begin WoR. Then Schlitz, Root Canal, and Loc-tite all showed up…the Q was merciful<\/p>\n
WoR: Stretchy stretches w\/some peter parkers and SSH mixed in at one point.<\/p>\n
Mobile WoR: Make our way to Corpening Plaza with stops along the way for SSH, IST, Whirlies, Windmills, Arm swirlies forwards & backwards, Jack reachers, and Michael Phelps. Ran into The Professional along the way, out doing his thing.<\/p>\n
The Thang: 4 corners – Mike Tysons, Jump squats, Low flutters, and American hammers. Go in whatever order you want, do each exercise x20 OYO, then meet back in the middle for 5 burpees. Repeato for 16\/4, 12\/3, 8\/2, and 4\/1.<\/p>\n
Mobile Mary: Head back to lauch with stops along the way for H2H, Penguin crunch, Alternating shoulder taps, and Freddie Mercs. Hold high plank for the six back at launch & keep holding until time is called.<\/p>\n
Fin.<\/p>\n
NMM: Schlitz was FLYING around the plaza. Dr. Toot kept pace with Loc-tite all morning. Rustbucket claims he “needs to get back in shape” but is still in better shape than all of us. 4 pax arrived after Spicoli. Great meeting Peach – glad he & loc-tite posted again…shout out to their EH-ers. Madoff popped his UA cherry. Never woulda known Wob was there if I didn’t see him at the beginning & end…head down & work hard kinda guy. Ziggy was gracious to YHC for dropping the ball yesterday. Post Hole gave me an idea for a future Flatline workout. I had a great time out there with you guys this AM.<\/p>\n
Announcements: Convergence at TIT Labor Day 9\/4, 0630 launch for a 60 min beatdown. Schlitz on Q. He says it’ll be fun. Chomper leading a specieal Redline on Tues 9\/5…be there. Climb to Remember in the evening this year on Thurs. 9\/7 – let’s show out. Dr. Toot needs a helping hand to take his IS Q on 9\/16.<\/p>\n
Prayer Requests: Giles’ M back in the hospital. Popeye’s got his gloves on in the ring & life is in the other corner. YHC’s close friend lost their step-father to suicide last week.<\/p>\n
YHC took us out. Thanks for the keys, Post Hole. I hope that’s the last time I have to say that *cough rubber ducky cough*<\/p>\n
Have a great weekend, everyone.<\/p>\n","protected":false},"excerpt":{"rendered":"
Lovely (way too fast) 5k with Post Hole to kick things off. 28 burpees as penance for missing yesterday’s TRQ. Pax roll in slowly but surely. Disclaimer, core principles, mission statement, begin WoR. Then Schlitz, Root Canal, and Loc-tite all showed up…the Q was merciful WoR: Stretchy stretches w\/some peter parkers and SSH mixed in […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-22452","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Burns","date":"9.1.23","pax":"Ziggy, Wob, Schlitz, Tootster, Post hole, Peach (co-WB), Loc-tite (co-WB), Madoff, Rustbucket (WD), Spicoli, Burns (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22452","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22452"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22452\/revisions"}],"predecessor-version":[{"id":22453,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22452\/revisions\/22453"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22452"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22452"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22452"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}