11 PAX gathered for TRQ – 3 for an EC run (Bam, Wobegon, Doublewide), 3 appeared out of the darkness (Green Acres, Houdini, Giles).<\/p>\n
Warm o rama – All IC – SSH, IW, abe v, whirly with a clap, michael phelps<\/p>\n
mosey to the rock pile – some karaoke, high knees, and running backwards (does not count as running) on the way.<\/p>\n
partner up – pax asked if size, strength, or IQ mattered – the answer was yes……<\/p>\n
one partner pick a rock for the team ( I was blessed to have Green Acres and his boulder).<\/p>\n
partner A –\u00a0 15 Overhead press, 15 bent over row, 15 curl, 15 merkins on your rock.<\/p>\n
partner B – plank while partner A does exercises and then switch.<\/p>\n
complete 5 rounds….yes 5.<\/p>\n
mosey back to planter box near the start (same modes of transportation on return)<\/p>\n
at the box – 10 squats, 10 right leg step ups, 10 squats, 9 right leg step ups, 10 squats, 8 right……………..all the way to 0.\u00a0 then start over on the left side.\u00a0 (total of 200 squats and 110 step ups).<\/p>\n
hobble to start for mary – all 15 reps IC – low flutter, freddy merc, LBC, mutton crunch.\u00a0 \u00a0then finish with 3 huck merkins.<\/p>\n
TIME.<\/p>\n
announcements – need help with Greenest.<\/p>\n
Prayers – aging parents and family members health concerns.\u00a0 YHC attempted to take us out<\/p>\n
NMM<\/p>\n
at the start – where are you guys posting tomorrow.\u00a0 during the arm workout – guess ill be running tomorrow.\u00a0 during the leg portion – looks like i will take tomorrow off…….<\/p>\n
rollback is dealing with an injury – hope he heals quickly<\/p>\n
there was no music and the pax were encourage to self reflect and meditate – this did not go well for some who prefer to not get into their own heads…..<\/p>\n
some grumbling about the amount of reps or lack of rest<\/p>\n
lots of good chatter, when it wasnt silent<\/p>\n
all pushed hard<\/p>\n
recommendation – do not partner with green acres – amazing human but prefers a larger rock<\/p>\n
name o rama – not sure what happened.\u00a0 ponzie had a name, but needed a new name.\u00a0 we checked Giles shirt (f3 with all the names on it).\u00a0 new name needed.\u00a0 Houdini went out fast – we got off track quick so the Q went with Houdini.\u00a0 WELCOME and great work today!<\/p>\n
honored to lead this group and thank you for the keys!<\/p>\n","protected":false},"excerpt":{"rendered":"
11 PAX gathered for TRQ – 3 for an EC run (Bam, Wobegon, Doublewide), 3 appeared out of the darkness (Green Acres, Houdini, Giles). Warm o rama – All IC – SSH, IW, abe v, whirly with a clap, michael phelps mosey to the rock pile – some karaoke, high knees, and running backwards (does […]<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-23358","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Huckleberry","date":"3\/28\/24","pax":"Houdini (former Ponzi, former Carter......), Bam, D Day, Green Acres, Rollback, Tarzan, Boomerang, Giles, Doublewide, Wobegon, Huckleberry QIC "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23358","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23358"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23358\/revisions"}],"predecessor-version":[{"id":23359,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23358\/revisions\/23359"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}