{"id":22979,"date":"2024-01-11T11:08:22","date_gmt":"2024-01-11T15:08:22","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22979"},"modified":"2024-01-11T11:08:22","modified_gmt":"2024-01-11T15:08:22","slug":"lazy-kotter-defies-death-with-deck","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/01\/lazy-kotter-defies-death-with-deck\/","title":{"rendered":"Lazy Kotter Defies Death with Deck"},"content":{"rendered":"<p>Yeah, yeah, yeah, I&#8217;ve been gone.\u00a0 Captain Madoff gave me the opportunity to Q as my first time back, appreciate the opportunity.\u00a0 Damn cold.\u00a0 I had written up a weinke that was Dora, 11&#8217;s and other stuff, but yesterday I said screw it, I don&#8217;t want to think:\u00a0 Deck of Death and wing it.<\/p>\n<p>People circled up, with the Dog Faced Gremlin (SC native) came up and was glad to see other idiots in the cold.\u00a0 Harden and Sour Mash were off behind the church kissing or something, but despite their bromance we had to get started.<\/p>\n<p>Warm-up &#8211; SSH, Arm Circles, Chain Breakers, Swimmers, Whirlies, Quickmills, Sprawls, Lunge with a Twist.\u00a0 After some puzzlement they understood the exercises.\u00a0 Around rep 9 of 10 :\/<\/p>\n<p>The Thang:\u00a0 Deck of Death.\u00a0 Gotta get back in shape, so let&#8217;s go full body and make it nasty:<\/p>\n<p>Spades &#8211; Burpees<\/p>\n<p>Hearts &#8211; Jump switch lunges (2 legs = 1)<\/p>\n<p>Clubs &#8211; Jump Squats (touch ground, jump really really high)<\/p>\n<p>Diamonds &#8211; Diamond Merkins<\/p>\n<p>I put the radio on and we went to work.\u00a0 Harden and Sour Mash showed up before the first card was dealt, huzzah!\u00a0 Some good call outs on music from 60 Minutes and DFG, not easy gets.\u00a0 After two rounds I could see I was certainly winded, maybe some of the others, so I took us to the 6 to work some abs.\u00a0 Spring up for next round.\u00a0 I went first, then Sour Mash&#8230;.and after him, strangely, the virgin pile magically got shuffled into the discard pile except for 2-3 cards.\u00a0 Sour Mash may have thought this was clever, however I just shuffled and made a new virgin deck.\u00a0 Fatal flaw in his design.<\/p>\n<p>Anyways, these are not an easy combination of exercises to do, especially when the deck starts hitting you with flushes.\u00a0 After each round I had someone do an ab exercise.\u00a0 Eventually we made it to 6:08 for 7MOM.\u00a0 END.<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>60 Minutes needs help with Greenest NEXT weekend, not this weekend.\u00a0 Volunteer!<\/li>\n<li>I have Alcatraz this Saturday.\u00a0 Word on the street is that the first half of the hour will be a fun set of exercises designed to be FNG and kid friendly, and the second half hour will see a touch football game breakout.\u00a0 That&#8217;s the word&#8230;.<\/li>\n<li>Dog Faced Gremlin gave praise to F3 for being there for him.\u00a0 His is a soul that has seen heavy turbulence but 11 months ago he overcame, and now uses F3 for his glory and for others.\u00a0 Good stuff!<\/li>\n<\/ul>\n<p>Prayers:<\/p>\n<ul>\n<li>Franks&amp;Beans is working through a diagnosis issue with a family issue.\u00a0 They&#8217;re kind of in limbo, so we will all pray for health, wisdom and for his family, spouse and children.\u00a0 PRAY.<\/li>\n<li>Dog Faced Gremlin needs prayers towards the health of his mother, and wisdom for her future.\u00a0 PRAY.<\/li>\n<\/ul>\n<p>MOLESKIN &#8211; yeah, I hibernated while my arms got jacked up&#8230;.AGAIN&#8230;but I&#8217;ll try to get out more.\u00a0 Asking to Q is a guaranteed way to ensure your lazy @$$ gets back to it.\u00a0 See you Saturday, always an honor.<\/p>\n<p>Rudolph<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yeah, yeah, yeah, I&#8217;ve been gone.\u00a0 Captain Madoff gave me the opportunity to Q as my first time back, appreciate the opportunity.\u00a0 Damn cold.\u00a0 I had written up a weinke that was Dora, 11&#8217;s and other stuff, but yesterday I said screw it, I don&#8217;t want to think:\u00a0 Deck of Death and wing it. People [&hellip;]<\/p>\n","protected":false},"author":637,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-22979","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Rudolph","date":"1.11.2024","pax":"Harden, Sour Mash, 60 Minutes, Wooly Bugger, Franks&amp;Beans, Dog Faced Gremlin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22979","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\/637"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22979"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22979\/revisions"}],"predecessor-version":[{"id":22985,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22979\/revisions\/22985"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22979"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22979"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22979"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}