I saw the other Q’s today post backblasts so I figured I would go ahead and submit mine to make it 3\/3. You’re welcome @Van Gogh.<\/p>\n
Nothing that crazy happened this morning at Iron Throne, but you clicked on the backblast just by the name of.\u00a0 So, you might as well read what happened.<\/p>\n
Thanks @Rubber Ducky for having me and for the speaker.<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n SSH (20xIC)<\/p>\n Copperhead Squats (10xIC)<\/p>\n Imperial Walkers (12xIC)<\/p>\n Abe Vigoda (8xIC)<\/p>\n I was going to do Cherry Pie’s but then @CP showed up and I thought otherwise.\u00a0<\/strong><\/p>\n Mosey to Blocks. Get secret code to now locked blocks. Everyone get a block and head to parking lot and partner up.\u00a0<\/em><\/p>\n The Thang 1: Dora<\/strong><\/span><\/p>\n Partner 1 does exercise while Partner 2 runs to end of parking lot and back.\u00a0 Flip Flop until reps done.<\/p>\n 50 Blockees (crowd pleaser)<\/p>\n 100 Squats<\/p>\n 150 American Hammers<\/p>\n @Bruin and @Green Acres finished 1st. They did all sorts of upper body movements waiting for the 6. Warning was given to what was to come to avoid tiredness.<\/p>\n Mosey to Blacktop<\/em><\/p>\n The Thang 2: 11s<\/strong><\/span><\/p>\n Do 10 of exercise A, rifle carry to half court and back, do 1 of exercise B.<\/p>\n Exercise A : Curls<\/p>\n Exercise B: Skull Crushers<\/p>\n YHC highly overestimated and planned to do a few other things, but this brought us to Mary.<\/p>\n Mary<\/strong><\/span><\/p>\n Low Flutters<\/p>\n Mutton Crunches<\/p>\n The Big 0<\/p>\n Pickle Pounders<\/p>\n Alabama Prom Dates<\/p>\n V-Ups<\/p>\n And Time!<\/p>\n Announcements:<\/strong><\/span><\/p>\n @Drip has Q at #WIB on Thursday. TBD on location<\/p>\n @Spicoli has Q at #Conspiracy on Wednesday. Hanes Park.<\/p>\n F3 Christmas Party at Bar Nola.<\/p>\n Prayers:<\/strong><\/span><\/p>\n Aging Parents & holidays coming up.<\/p>\n <\/p>\n Pleasure to lead this morning. @Rubber Ducky – keys are locked up with the blocks.\u00a0 I changed the code!<\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" I saw the other Q’s today post backblasts so I figured I would go ahead and submit mine to make it 3\/3. You’re welcome @Van Gogh. Nothing that crazy happened this morning at Iron Throne, but you clicked on the backblast just by the name of.\u00a0 So, you might as well read what happened. Thanks […]<\/p>\n","protected":false},"author":538,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[],"class_list":["post-22751","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Frostbite","date":"11\/13\/2023","pax":"@Cherry Pie, @Rubber Ducky, @Schlitz, @Bruin, @Green Acres (WD), @Ziggy Stardust, @Superfly, @Bartles (former FNG, Jimmy), @Drip, @Frostbite (QIC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22751","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\/538"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22751"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22751\/revisions"}],"predecessor-version":[{"id":22752,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22751\/revisions\/22752"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22751"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22751"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22751"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}