Sorry for the tardy post, but since I arrived at Miller Park on 2 wheels and a minute late, it is fitting this back blast is a little late too.<\/p>\n
Thankfully as I pulled up, Frostbite had taken the reigns and started warm-a-rama for me.\u00a0 YHC had been informed an FNG would be joining us and we welcomed Thomas Mangiacapre to the F3 family.<\/p>\n
Anyway, after a brief warm-a-rama a recycled program was used to get the Pax moving.\u00a0 \u00a0Since Tuesday workouts include Flatline, which was introduced years ago as a workout where you stay in constant motion, I always try to employ a similar program at the High Life.<\/p>\n
The Thang:<\/p>\n
After the brief warm-a rama we immediately departed the parking lot for what I call a progressive workout schedule. The Pax was instructed that we would run from one stop to the next adding an exercise at each “station.”\u00a0 Thus, the progressive nature of the workout.\u00a0 Since I am unfamiliar with every street in Ardmore, I will leave out the locations of each stop, but between the stops, the Pax ran .1 to .2 miles.<\/p>\n
First Station:\u00a0 20 Merkins<\/p>\n
Station 2:\u00a0 20 Merkins, 20 Hillbillies<\/p>\n
Station 3: Add 20 Squats<\/p>\n
Station 4:\u00a0 Add 20 Monkey Humpers<\/p>\n
Station 5:\u00a0 Add 20 World War IIs<\/p>\n
Station 6:\u00a0 Add 20 Mutton Crunches, 10 each side<\/p>\n
Station 7:\u00a0 Add 20 Alabama Prom Dates, 10 each side with a leg extended<\/p>\n
This left 4 minutes of Mary back at the lot<\/p>\n
COT:<\/p>\n
First order of business was to name Thomas.\u00a0 Thomas is from Wilmington and a nurse practitioner with 2 kids.\u00a0 He is an avid bike rider invited by $5.\u00a0 After much discussion, “Scooter” was chosen.\u00a0 As usual, it could have been a lot worse.<\/p>\n
The Pax has been made aware there there are a few in our midst having marital issue and working through things with our spouses.\u00a0 Marriage is joyful, but can require work. We prayed for for God’s help in healing what needs to be fixed.\u00a0 We also prayed for Frank & Beans.\u00a0 FB joined our ranks a year or so ago an jumped in with both feet.\u00a0 He is now dealing with some health issues keeping him form working out. Please reach out.\u00a0 FB you are in our thoughts and prayers.<\/p>\n
Thank you for the keys Frostbite.<\/p>\n
Mutton<\/p>\n","protected":false},"excerpt":{"rendered":"
Sorry for the tardy post, but since I arrived at Miller Park on 2 wheels and a minute late, it is fitting this back blast is a little late too. Thankfully as I pulled up, Frostbite had taken the reigns and started warm-a-rama for me.\u00a0 YHC had been informed an FNG would be joining us […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[184],"tags":[],"class_list":["post-24723","post","type-post","status-publish","format-standard","hentry","category-highlife"],"acf":{"q":"Mutton","date":"02\/25\/2025","pax":"Mutton, Hot Dish, Brown Bag, Frostbite, $5 Footlong, FNG Scooter"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24723","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24723"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24723\/revisions"}],"predecessor-version":[{"id":24726,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24723\/revisions\/24726"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24723"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24723"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24723"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}