\nI decided since it was a bit chilly this morning to borrow a page from Drip. Get that heart rate going quick!<\/p>\n
SSH, Merkins-OYO, SSH, Merkins-OYO, SSH, Windmills ( Not to be confused with Abe Vagoda ), Whirly w. Clap, Michael Phelps, Merkins-OYO.<\/p>\n
Okay.. warm!<\/p>\n
The THANG:<\/strong><\/p>\n Again, with wanting to keep with the whole \u201ckeep warm\u201d thing, I had a fun little diddy in mind. We call this\u2026.the Up-Down.<\/p>\n At one end of the parking lot, you do Up-Downs ( Burpee w\/o the Merkin or Clap ). Starting Line: 20 Up-Downs At first, there wasn\u2019t a whole lotta mumble chatter going on. Lots of huffing and puffing! So this was a win. Good complete body beatdown with cardio included. \u201cOver to the benches !!!\u201d Time for some dips and layers. Enough of that\u2026 Time for some\u2026.<\/p>\n <\/p>\n MARY:<\/strong> COT:<\/strong> NMM:<\/strong><\/p>\n All you guys killed it this morning! Thank you all for not letting me a Cruiser workout at Biscuitville.<\/p>\n Starfish was out front just cruising through these routine. The wind picked up and almost blew one of the signs away. He paused ( so we could catch up<\/em> ) since “the sign blew away…what exercise are we doing now? ”<\/p>\n Cruiser and Inspector Gadget were trying to keep up with a 1 legged Tonka\u2026..or was it Tiny Tim?<\/p>\n Ziggy was weighing his options about switching to Southwest and teaching, since they were out for \u201cweather\u201d this morning.<\/p>\n Superfly was fly as always! And after I had shared the workout playlist, we agreed that Spotify sucks, and he\u2019s a country dude. ( Okay, Spotify\u2019s not that bad\u2026I guess. But I made the comment about there being a lot more songs with the word \u201cdown\u201d in the title vs. Up, everyone started throwing songs out of what I could have used\u2026..And Spotify didn\u2019t suggest most of them. ) Lot\u2019s of music lovers here in #DashPAX land. I\u2019m digging\u2019 it!<\/p>\n And Blind Date\u2026.dude is a beast! Not sure if TO said he would be there this morning, but Blind Date showed up! He didn\u2019t get #StoodUp by this group of HIM\u2019s. Great to have him back out. That\u2019s how it starts brother!<\/p>\n Again, all you men, thank you. Adobe\u2026.OUT<\/p>\n","protected":false},"excerpt":{"rendered":" Welp\u2026It\u2019s January in North Carolina ( 2025\u2026Happy New YEAR! ) That means it\u2019s that wonderful time of the year when WSFCS schools close for #NCBlizzard conditions. Two positives about this: 1. We already got our milk and bread. 2. No traffic in the gloom at #Parliament this morning! Cruiser offered to drive\u2026.4WD. Good thing too. […]<\/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":[112,80],"tags":[],"class_list":["post-24403","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-parliament"],"acf":{"q":"Adobe","date":"1-7-25","pax":"Starfish, Superfly, Ziggy Stardust, Tonka, Blind Date, Cruiser, Inspector Gadget"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24403","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=24403"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24403\/revisions"}],"predecessor-version":[{"id":24407,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24403\/revisions\/24407"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24403"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24403"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24403"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nI solicited my oldest daughter to help with the decorations for the workout ( see images below ).<\/p>\n
\nWe are going to 100 on this side\u2026.BUT, after you get to 20. Stop. Then travel to the other end of the parking lot for the 2nd set of exercises.
\nOnce 2nd set is complete, go back to the start and do 20 more Up-Downs.<\/p>\n
\n2nd Station: 5 Merkins, 10 WWII\u2019s, 15 Goblet,,,,errrr. I mean\u2026. Air Squats
\n( I did intend to make the WWII\u2019s and Squats include a block, but ya know, frozen blocks = OUCHIE Hands = Pizzed Off PAX )<\/p>\n
\nHowever, I didn\u2019t account for these beasts that showed up this morning. You guys FLEW through this routine!
\n\u201cDrat !\u201d I was going to have to think of something quick. Wanna give these guys everything they paid for in their membership.<\/p>\n
\nDips – IC, Right Leg StepUp – OYO, Dips – IC, Left Leg StepUp – OYO, Dips – IC, Irkins – OYO, Dips – IC, Derkins – OYO.<\/p>\n![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/IMG_4851-300x263.png\")
![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/01\/IMG_4852-300x265.png\")
<\/p>\n
\nRing around the Mary.
\nAmerican Hammers, Box Cutters, LBC\u2019s,,,,think there was one more \\ forgot.
\nTIME~<\/p>\n
\nAnnouncements
\nGreeNest NEXT week, check Slack, Adopt a Street\u2026this Saturday 11-11, Samaritans Dinner coming up in a couple of weeks. I have the Q at Distillery this Thursday\u2026come on out for some fun.
\nPrayers
\nNone mentioned\u2026 YHC took us out.<\/p>\n
\nI love this AO and you guys always show up and show out!<\/p>\n