YHC had a good beatdown planned for Oct 3, but as Turnover would say, 46 of you knuckleheads showed up in tank tops so the plan was greatly modified. (One of the best mornings of my life\u2026loved it so much! \ud83d\udc99). Might as well recycle that workout. Even remembered to charge speakers and had music this time. \ud83d\ude04. A pair of three was on hand and we got right to work. Warmarama as usual: \u00a0SSH, Imp Walkers, AV, Whirlies, arm circles, Mike Phelps, CH squats. Then<\/p>\n
the Thang:<\/p>\n
Ranger merkins x 15 IC<\/p>\n
Elbow to Knee (aka Mutton Crunch)<\/p>\n
Toy soldier walk to brick planter<\/p>\n
Irkins x 15 IC<\/p>\n
Right leg step ups x 20<\/p>\n
Elevated Knee raises x 20<\/p>\n
Derkins x 15 IC<\/p>\n
Left leg step ups x 20<\/p>\n
Irkins x 15 IC<\/p>\n
Flies of the Y variety x 15<\/p>\n
E2K again x 10 each side<\/p>\n
then to playground for 3 rounds of 10 pull-ups, 20 merkins, 30 LBC<\/p>\n
then to rocks for curls, skull crushers, bent rows, OH press, lo flutter, cardigans x 15 each IC.
\nBack to start for Mary: \u00a0Freddie Merc x 20, lo Dolly , WWII\u2019s, and 3 Huck merkins and Done.
\nObjective of wearing myself out was achieved \ud83e\udd75. The other two had no problems but said it was sufficient. Very little chatter today. I played some of my favorite songs on some kickass speakers (thanks to my M), we had perfect weather, so it was a great morning.
\nI want to copy and paste Rollback\u2019s BB here since he said it so well, but this thing F3 that we have is so precious and good. \u00a0Love you guys. So happy to be part of this cult. \ud83d\ude05<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC had a good beatdown planned for Oct 3, but as Turnover would say, 46 of you knuckleheads showed up in tank tops so the plan was greatly modified. (One of the best mornings of my life\u2026loved it so much! \ud83d\udc99). Might as well recycle that workout. Even remembered to charge speakers and had music […]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[102,103],"class_list":["post-24715","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","tag-f3winstonsalem","tag-f3winstonsalem-slack-com"],"acf":{"q":"Green Acres ","date":"2-27-25","pax":"Superfly, The Singing Cowboy(WB), Green Acres (WD, Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24715","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\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24715"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24715\/revisions"}],"predecessor-version":[{"id":24717,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24715\/revisions\/24717"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24715"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24715"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24715"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}