Half dozen hard chargers for the premier Polo Road workout, on a muggy misty early Fall morning. Especially charging were Burlap who just got off a plane from Rome, Bluto and Starfish per usual, and a very fit visitor from F3 Cape Fear.<\/p>\n
WARM: SSH x 20, Peter Parkers, Alt Shoulder Taps, Slow Freddy Mercuries, CH Squats, then 5 Burpees<\/p>\n
LADDER: 10 merkins-run-1 country frog (aka crunchy frog), 9-run-2, 8-run-3. PAX sees a pattern.<\/p>\n
LIDO: Dip, Derkin, Dip, Irkin all x 15 IC.<\/p>\n
BLUE TABLES: 10 WW2, run down and touch the blue tables, yes all of them. Return, 9 WW2, run down… pattern again. Bluto spends entire rotation deciding on the most efficient route. YHC starts sweating. A lot.<\/p>\n
ROCKPILE: No one picked Green Acres’ monolith. We all pick sensible stones and, Skulls, Presses, Rows, Benchpresses all x 10 IC, then 5 Cardigan\/sweaters\/pullovers\/jumpers (fashion MC ensued) IC.. Then some Curls x 10 IC. Repeato x 5 of everything.<\/p>\n
BLUE\/YELLOW PLAYLAND: 3×5 Pullups, Merkins, Squats. Mosey for Mary.<\/p>\n
MARY: Mutton Left, wait! not Mutton Right But Instead Low Flutter, then Mutton Right, Low Dilly Dillies, American Hammer, Whirlies. Finally Rebound Drills. Enfin, c’\u00e9st tout!<\/p>\n
COT: Need GreeNest Q for next Saturday! I need Purgatory Qs for Oct and November. Blood Donor mentioned many Cape Fear events around Veterans Day. Prayers for Dixon family, and Elkin family involved in a tragic accident, parents, kids. YHC took us out thanking Our Creator. Special thanks to Blood Donor for coming out today, and joining us for Coffeteria.<\/p>\n","protected":false},"excerpt":{"rendered":"
Half dozen hard chargers for the premier Polo Road workout, on a muggy misty early Fall morning. Especially charging were Burlap who just got off a plane from Rome, Bluto and Starfish per usual, and a very fit visitor from F3 Cape Fear. WARM: SSH x 20, Peter Parkers, Alt Shoulder Taps, Slow Freddy Mercuries, […]<\/p>\n","protected":false},"author":154,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-22568","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Undertow","date":"9\/30\/2023","pax":"Blood Donor (F3 Cape Fear), Bluto, Pony Express, Starfish, Burlap, Undertow"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22568","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\/154"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22568"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22568\/revisions"}],"predecessor-version":[{"id":22569,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22568\/revisions\/22569"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}