Friday gave us a glorious morning, almost ruined by humidity here in Rural Hall.\u00a0 Seeing the clowncar of Tonka and Ziggy lifted my spirits above the humidity.\u00a0 Music flows through this AO, and 2nd F is definitely in high gear.\u00a0 Workout music should be peppy, fun, a mix of genre, and so it was just that.\u00a0 Yes, Yacht Rock is a genre, but in small doses works best for my palate.\u00a0 My knee is furious the whole time, but it makes the rest of the day more tolerable.\u00a0 I know Tonka’s camboot holds pain, too.\u00a0 We modify!<\/p>\n
0530 Warmarama<\/strong>: If you know me, I like the number 20.\u00a0 It’s round and gets the heart bumping just enough.\u00a0 And stretching, it’s underrated, and absolutely love that feel after 15 seconds of each to the hip flexors, hammies, trunk and hip rotators.\u00a0 SSH, Abe Vigodas, Whirlies w the Clap, Dangles (upright HS stretch), Scorpions, Updawgs, Copperhead Squats, and Hill Billies.<\/p>\n The Thang<\/strong>: Mosey to the busses, big lunges forward, big lunges back, side lunges to R and L in front of about 6 busses, or light pole to light pole, with 5 Burpees at one end, and 20 Bulgarian kickbacks (alternating straight leg back and both hands toe touch), x 3.<\/p>\n Mosey to the WBC sign where the rocks hang out.\u00a0 Tonka found a NC-shaped rock, respect was given to Green Acres.\u00a0 3 x 20 each of BCs, skull crushers, bent over rows, and Hip to Halos (hold rock in front of hip, lift across body, roll behind the head and down front of chest to opposite hip, double count).<\/p>\n Mosey to Noah’s Park:\u00a0 “Are those Con Trails or Chemtrails?\u00a0 Who knows?\u00a0 The sky is beautiful, lots of pink.\u00a0 I bet it rains later today (it did).”\u00a0 \u00a05 pull ups on the monkey bars <-> 5 burpees in the mulch<\/p>\n Wow, almost 0610, not much time for Mary<\/strong>, and I don’t recall what we did, maybe AL Prom Dates?\u00a0 We talked about growth in the North Forsyth\/King areas and what that might look like.\u00a0 I admit I have not put forth enough effort, and Ziggy pointed out we have some great PAX with experience in this matter.\u00a0 This AO has potential.\u00a0 And, there’s a bridge over HWY 52 which beckons some monkey humpers in the future (ala $5 Footlong).<\/p>\n Announcements<\/strong>: I NEED Qs!<\/p>\n Brittani’s weekly painting classes<\/strong>: Monday 6\/23 1300-1500 East Bend Library ($10\/person), also, Monday 6\/23 1800-2000 at King Library ($10\/person).\u00a0 Wednesday 6\/25 1830-2030 Harmon House Events Venue in Kernersville ($35\/person).\u00a0 Saturday 6\/28 1200-1600 at Yadkinville Moose Lodge “Relay For Life” cancer benefit ($25\/person) which includes a spaghetti dinner.<\/p>\n Prayer Requests<\/strong>: God knows our hearts!<\/p>\n COT<\/strong>:\u00a0 Thank you Lord Jesus for another gorgeous day to sweat and get work done with the most beautiful sunrise.\u00a0 This is a day You have made, and we rejoice and are glad in it.\u00a0 Look out for these men who are yours.\u00a0 Lift us into Your countenance, and grant us Peace.\u00a0 Let us be patient with our loved ones and all we encounter throughout the day.\u00a0 Let us keep happy hearts, and a positive attitude to outweigh our message.\u00a0 Amen!\u00a0 Jesus Loves You, and So Do I!<\/p>\n","protected":false},"excerpt":{"rendered":" Friday gave us a glorious morning, almost ruined by humidity here in Rural Hall.\u00a0 Seeing the clowncar of Tonka and Ziggy lifted my spirits above the humidity.\u00a0 Music flows through this AO, and 2nd F is definitely in high gear.\u00a0 Workout music should be peppy, fun, a mix of genre, and so it was just […]<\/p>\n","protected":false},"author":628,"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-25325","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Transcript","date":"06\/20\/25","pax":"Brittani, Tonka, Ziggy Stardust"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25325","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\/628"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25325"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25325\/revisions"}],"predecessor-version":[{"id":25327,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25325\/revisions\/25327"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25325"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25325"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}