What a relief after so many hot humid mornings! \u00a0Beautiful Saturday at Speas. The regular crowd rushes in, then a few more, and later more (IS refugees) to make 19 of us! \u00a0Turned on my bag of tunes (some Steve Winwood, Eagles, Bonnie Raitt\u2026Alexa came up with a great playlist \ud83d\ude04.) We did Warmarama: \u00a0SSH, Imp Walkers, AV, Whirlies, arm circles\/Cherry Pies, Mike Phelps, CH squats and one long stretchy squat.
\nThen to the Lido Deck: \u00a020 LL step ups, derkins, 20 RL step ups, dips, CH squats, Irkins, lo-flutter, LBC, merkins, howling monkeys. All x 20 IC except step ups and monkeys. Then repeated same list but only 12 of each this round.
\nThen to parking lot next to Rec Center. We crab walked across the lot, lunge walked it twice, and finally bear crawled across. Palin was the six on lunge walking due to immaculate form! \ud83d\ude42
\nThen to play space beside school for pull-up and squats ladder: \u00a0started with 10 and 20, went down by 1 and 2 each round to 1 and 2, respectively. \ud83e\udd75
\nBack to start for Mary: \u00a0But first, a special Edition of SS Hops, led by Yukon Cornelius! \u00a0A full body workout of the funnest kind! \u00a0\ud83d\ude04. Then a bunch of box cutters, Mutton crunches, lo Dollies, LBC, lo flutter, WWII\u2019s, and 3 Huck merkins (for most of the pax \ud83d\ude44), crowd pleaser as usual. Done with 2 minutes left but done nonetheless. Q was worn out.
\nAnnouncements: Time to step up and sign up for Aug 16 WNC workday. Let Superfly know.
\nHelp at Samaritan Ministries Aug 18. See Greenspan.
\nPrayers for Trenton, mentioned by Undertow, aging parents and family members, peace for Gaza and Ukraine, and flood victims across the country.<\/p>\n
Pax breezed through the beatdown with only a little complaining about the 20 IC derkins, irkins, merkins. That did call for a 10 count. \ud83d\ude2e\u200d\ud83d\udca8 Was great to see new guys Comrade and Narcan out here killing it. Linus, Palin, Bootsie and Splash crushed the pull-ups. \u00a0Bluto, Superfly, Burlap, Boomerang were nearby on the Deck and cruised through a workout that was maxing out the Q\u2019s capability. The others were out of peripheral vision but also getting the work done.
\nWas a pleasure to lead this bunch of HIM. Wore myself out and hope it was sufficient. I love this cult of guys and appreciate the support and love I feel when we get together. Until next time! \ud83d\udc99<\/p>\n","protected":false},"excerpt":{"rendered":"
What a relief after so many hot humid mornings! \u00a0Beautiful Saturday at Speas. The regular crowd rushes in, then a few more, and later more (IS refugees) to make 19 of us! \u00a0Turned on my bag of tunes (some Steve Winwood, Eagles, Bonnie Raitt\u2026Alexa came up with a great playlist \ud83d\ude04.) We did Warmarama: \u00a0SSH, […]<\/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":[94],"tags":[102,103,150],"class_list":["post-25527","post","type-post","status-publish","format-standard","hentry","category-purgatory","tag-f3winstonsalem","tag-f3winstonsalem-slack-com","tag-purgatory"],"acf":{"q":"Green Acres ","date":"8-2-2025","pax":"boomerang Undertow Superfly D-Day Bluto Bulldog Burlap PonyExpress Starfish Narcan Comrade Palin Linus Roundup Splash Bootsie Crash Yukon Cornelius "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25527","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=25527"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25527\/revisions"}],"predecessor-version":[{"id":25533,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25527\/revisions\/25533"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}