We woke up just before 5 am to a beautiful world of a light snow dusting and brisk 23 degree temps.\u00a0 Wait, what is that stuff sticking to my windshield (as I am too cheap to afford a garage, so I park my car alfresco)??.\u00a0 \u00a0Oh, I have to scrape my windshield, an almost annual event here in the moderate South.\u00a0 Well, I have a little cushion in my schedule so I should still arrive on time for my Q at Parliament.\u00a0 And the major roads like Silas Creek Pkwy and 421 seem in good shape.\u00a0 Wait!\u00a0 What are those flashing red and blue and white lights in the left lane of 421?!?\u00a0 Why I am getting in the far right lane — now the right shoulder — to drive by some emergency equipment in the middle of 421?\u00a0 And, why is that car on its side so all I can see is its undercarriage, muffler, and tailpipe?\u00a0 \u00a0Oh, well, I dodged an icy patch, apparently, and still made it with a minute to spare.<\/p>\n
Here is what we did to stay warm in the cold:<\/p>\n
Warm up:\u00a0 Jump ropes IC<\/p>\n
IW IC<\/p>\n
Merkins IC<\/p>\n
SSH IC<\/p>\n
Squats IC<\/p>\n
Hillbillies IC<\/p>\n
Mtn Climbers IC<\/p>\n
Jump Squats OYO<\/p>\n
Toy Soldiers IC<\/p>\n
Go get a block and return to covered walk by parking lot<\/p>\n
Pax takes turns as \u2018timer\u2019 by taking his block to the benches area and performing 5 step-ups each leg with block and returning.\u00a0\u00a0 While timer is running, the rest of pax performs AMRAP:<\/p>\n
Standing Ring of Fire:<\/p>\n
Hold block overhead and go around circle with 5 skull crushers each.<\/p>\n
Hold block at 90 degree elbow and go around circle with 5 curls each.<\/p>\n
Return blocks and back to lot for Mary.<\/p>\n
Fire hydrants, five each leg<\/p>\n
Box cutters IC<\/p>\n
Dying Cockroaches IC<\/p>\n
Heels to Heaven IC<\/p>\n
Finito.<\/p>\n
<\/p>\n
COT:\u00a0 \u00a0Party on Friday night.\u00a0 Prayers for Tonka’s family as they attend his Grandmother’s funeral; prayers and thanksgiving for Boomerang’s new granddaughter plus one on the way with the other son!\u00a0 Prayers for aging parents and all traveling on slick roads.\u00a0 YHC took us out.<\/p>\n
NMM:<\/p>\n
Thanks for the opportunity to lead.<\/p>\n
Peace,<\/p>\n
Burlap<\/p>\n","protected":false},"excerpt":{"rendered":"
We woke up just before 5 am to a beautiful world of a light snow dusting and brisk 23 degree temps.\u00a0 Wait, what is that stuff sticking to my windshield (as I am too cheap to afford a garage, so I park my car alfresco)??.\u00a0 \u00a0Oh, I have to scrape my windshield, an almost annual […]<\/p>\n","protected":false},"author":204,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,80],"tags":[],"class_list":["post-24295","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-parliament"],"acf":{"q":"Burlap","date":"03 Dec 2024","pax":"Tonka (WB), Adobe, Burlap (median), Ziggy, and Boomerang (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24295","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24295"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24295\/revisions"}],"predecessor-version":[{"id":24299,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24295\/revisions\/24299"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24295"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24295"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24295"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}