{"id":23216,"date":"2024-02-28T16:44:06","date_gmt":"2024-02-28T20:44:06","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23216"},"modified":"2024-02-28T16:44:06","modified_gmt":"2024-02-28T20:44:06","slug":"one-sock-q","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/02\/one-sock-q\/","title":{"rendered":"One Sock Q"},"content":{"rendered":"<p>The morning started well&#8230;until I hit the snooze button too many times. I lept out of bed at 5:24&#8230;grabbed a pile of clothes&#8230;jumped in the car and made my hurried way to Greenbrier Farms. Upon arriving at the Clubhouse I put on one sock and shoe&#8230;went to look for another sock and realized it was not to be found. It was at this moment I realized&#8230;I will Q this workout with sock on.<\/p>\n<p>By 5:34 the assembled PAX had already completed SSH and something else. I took over with some stretching and we headed to the road for a brief run. We ran about 200 yards&#8230;stopped&#8230;ran back 200 yards&#8230;did 10 Merkins&#8230;turned around ran 200 yards&#8230;5 Merkins&#8230;ran back to the beginning and did 10 Merkins.<\/p>\n<p>Our next exercise were Sleep Walkers:<\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 squat, 2 Toe Touches, 3 Lunges<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 squat, 4 Toe Touches, 6 lunges<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u2026<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">10 squat, 20 toe touches, 30 lunges<\/span><\/li>\n<\/ul>\n<p>Followed by,\u00a0The Cooper<\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 lap around circle\u202610 skull crushers, 10 curls, 10 bent over rows<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 lap around circle\u20269 skull crusher, 9 curls, 9 bent over rows<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u2026<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 lap round circle\u20261 skull crusher, 1 curl, 1 bent over row<\/span><\/li>\n<\/ul>\n<p>Followed by a set of exercises on cardboard stations:<\/p>\n<p style=\"padding-left: 40px\"><span style=\"font-weight: 400\">Station 1: <\/span><span style=\"font-weight: 400\">Seal Jacks, *Squats*, Mountain Climbers, *Skull Crushers*<\/span><\/p>\n<p style=\"padding-left: 40px\"><span style=\"font-weight: 400\">Station 2: <\/span><span style=\"font-weight: 400\">*Curls Right*, Shoulder Taps, *Curls Left*, Freddy Mercury<\/span><\/p>\n<p style=\"padding-left: 40px\"><span style=\"font-weight: 400\">Station 3:\u00a0<\/span><span style=\"font-weight: 400\">Merkins, *Bent over Row Right*, WW II, *Bent over Row Left*<\/span><\/p>\n<p style=\"padding-left: 40px\"><span style=\"font-weight: 400\">Station 4: <\/span><span style=\"font-weight: 400\">Imperial Storm Troopers, *KB Swings*, LBCs, *Russian Twists*<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>Time was of the essence so we moved on to the main course: The Hunter Gatherer Scavenger Hunt<\/p>\n<p style=\"padding-left: 40px\"><span style=\"font-weight: 400\">-Divide PAX into 2 groups<\/span><\/p>\n<p style=\"padding-left: 40px\"><span style=\"font-weight: 400\">-Hunters have 2 minutes to hide kettle bells\u2026Gatherers complete \u201cStation 1 Exercises\u201d<\/span><\/p>\n<p style=\"padding-left: 40px\"><span style=\"font-weight: 400\">-Gatherers have 1 minutes to find the kettle bells until the Hunters are released<\/span><\/p>\n<p style=\"padding-left: 40px\"><span style=\"font-weight: 400\">-If you are attacked by a \u201cHunter\u201d you must do 10 burpees<\/span><\/p>\n<p style=\"padding-left: 40px\"><span style=\"font-weight: 400\">-Hunters and Gatherers swap roles<\/span><\/p>\n<p>A few things were learned by this last activity. Some PAX were better than others at hiding the Kettlebells. I think @Chowdah hid his so deep in a bush that it took him, @Starfish, and @BAM several minutes to dig it out. Also, @Manscape is quite good at hiding kettlebells AND sneaking around the scavenger course. It appears he tried to misdirect &#8220;gatherers&#8221; by returning from his hiding place in a different direction.<\/p>\n<p>Lots of fun gentlemen. Thank you for the opportunity to lead and for entertaining my childish shenanigans. My sincerest apologies for being late.<\/p>\n<p>Announcements:<\/p>\n<p style=\"padding-left: 40px\">Sweet Tea opens his restaurant today in Clemmons, Spaghetti Park. Go out and support him!<\/p>\n<p style=\"padding-left: 40px\">Greennest, this weekend (I think).<\/p>\n<p>Prayer Requests:<\/p>\n<p style=\"padding-left: 40px\">-Woodpecker: friend of the family is in the hospital with diabetes related illnesses, does not look good, his name is Dick Smith.<\/p>\n<p style=\"padding-left: 40px\">-Transcript: find and support a GAS Group&#8230;build healthy community of like minded men<\/p>\n<p>&nbsp;<\/p>\n<p>Thanks for the keys @Atrophy. See you all again soon.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The morning started well&#8230;until I hit the snooze button too many times. I lept out of bed at 5:24&#8230;grabbed a pile of clothes&#8230;jumped in the car and made my hurried way to Greenbrier Farms. Upon arriving at the Clubhouse I put on one sock and shoe&#8230;went to look for another sock and realized it was [&hellip;]<\/p>\n","protected":false},"author":617,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-23216","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"@woodpecker","date":"2\/28\/2024","pax":"@manscape, @bam, @F3 Singing Cowboy, @Airbag, @Transcript, @Chowdah, @Atrophy - Glen Phares, @Starfish, @Woodpecker"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23216","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\/617"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23216"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23216\/revisions"}],"predecessor-version":[{"id":23217,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23216\/revisions\/23217"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23216"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23216"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23216"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}