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<\/p>\nOkay…first things first. What a GREAT AO! So many options….so many terrible things you could do with a workout at this place. Second, you dudes are awesome. Venturing out this morning in a Piedmont ” snow storm “, risking life and limb, all for the promise of a little comic relief…and maybe a little WeFoCo style beatdown. Brings a tear to the eye.<\/p>\n
And finally….Let’s discuss the title. Okay, so you guys know me. I have said it before and I will say it again, I’ve got one of those, what they call ” art brains “. I can’t remember a routine if my life depended on it. So I always, well most days, show up with weinke in hand. ( It’s 8.5″ x 11.0” and laminated. Geesh, tough crowd this morning. Think it’s time to visit the optometrist boys ). So anyway, I was looking for some cool images to add to the old cheat sheet. What did I find??? The man, the myth, the legend… Ed O’Neil, sitting on the throne. That was it. It didn’t make any sense at all, was totally unrelated to the workout itself; who cares. I give you……”drum roll”….. The AL Throne.<\/p>\n
<\/p>\n
Warm-O-Rama:<\/strong><\/p>\n Quick intros….. Mission Statemnet\u2713 , 5 Core Principles\u2713, Let’s roll.<\/p>\n SSH, Whirly w. Clap, Abe V., ( Just before the Abe Vagodas, CherryPie runs in. Palin makes sure I know and maybe suggests something along the lines of arm swirlies. ) <\/em>I opted for the change-up. Tie Fighters. Pax were confused, so I had to demonstrate. <\/em>We did these, front leaning both left and right leg. Cherrie Pie wasn’t amused and did the usual Cherry Pie thing. BEAST.<\/p>\n The THANG:<\/strong><\/p>\n Pax were instructed to go grab some blocks. Again, Palin being the gentleman he is, offered to lead us over to the blocks. ( He knew I hadn’t posted at the Throne….well, once. ) He decided to lead the Q and the PAX on a more scenic route to said block pile. We finally got there.<\/p>\n Combination…got it. Thank you site Q.<\/p>\n I felt the instructions were pretty simple. Come on, it was Monday morning. Can’t get too crazy.<\/p>\n 10 Exercises. Complete 15 reps of each. Once complete, take a lap around the track.<\/p>\n When you get back, add 5 reps to all. Rinse and repeat.<\/p>\n The Q brought his WeFoCo ghetto blaster with an awesome set of woofers and disco lights. Crowd favorite.<\/p>\n – Curls, Merkins, Skull Crushers, Diamond Merkins, Overhead Press, Wide Merkins, Chest Press, Ranger Merkins, Lawnmowers, Dive Bombers. RUN.<\/p>\n All in all, I believe most everyone got through 3 rounds, minus the last lap. Crushed!<\/p>\n Mary:<\/strong><\/p>\n No time. We got the blocks back to the pile with less than a minute left.<\/p>\n COT:<\/strong><\/p>\n There was a little miscommunication here. Since we were completely out of time, I opted to do the COT by the dumpsters. 2 PAX went AWOL. When the arrived back to the new COT spot, there was some protesting. I told them to take it up with the Site Q, but reminded them that I would be back in a month!<\/p>\n Announcements:<\/p>\n Beverly…Run For HOPE this weekend. Check Slack. Run, Walk, RUCK, donate. Do what you can.<\/p>\n GreeNest this Saturday. 60 Minutes has the Q. Reach out.<\/p>\n Prayers:<\/p>\n Prayers for FrankandBeans kid. Medical diagnosis.<\/p>\n Prayers for Lamb Chops fraternity brother. Passed away. Prayers for family, wife and 2 kids.<\/p>\n YHC took us out.<\/p>\n <\/p>\n NMM:<\/strong><\/p>\n Well….what else can I say. You men. Awesome. Awesome work. Thank you for coming out this morning. You guys breezed through this. STUDS!<\/p>\n It was an honor to come out and lead. Thank you for the opportunity. I do apologize for my poor choice of FONT HEIGHT. I just wanted everyone to stay real close and stay warm this morning. I also wanted to offer ample opportunity for PAX to get in their Merkin count this morning. I think I heard a few “ouch” comments throughout. Mission accomplished.<\/p>\n Great mumblechatter. It’s always great to catch up with some PAX I may not see that often. It’s also great to meet new PAX.<\/p>\n Can’t wait to SYITG very soon. Cheers brothers.<\/p>\n Adobe – OUT.<\/p>\n","protected":false},"excerpt":{"rendered":" Okay…first things first. What a GREAT AO! So many options….so many terrible things you could do with a workout at this place. Second, you dudes are awesome. Venturing out this morning in a Piedmont ” snow storm “, risking life and limb, all for the promise of a little comic relief…and maybe a little WeFoCo […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-22995","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Adobe","date":"1-15-24","pax":"Subfloor, FrankandBeans, Drip, Lamb Chop, cherrypie, Palin, Schlitz, Burns, Adobe ( QIC )"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22995","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22995"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22995\/revisions"}],"predecessor-version":[{"id":23004,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22995\/revisions\/23004"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22995"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22995"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22995"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}