A little warm and humid but still a beautiful morning at Speas for TRQ. Made a little DashPax history with the first Q by a triple respect that YHC is aware of. \u00a0Apologies to Nitro if I\u2019m wrong about that. \ud83e\udd37\u200d\u2642\ufe0f Soon we were eight strong and it was 530a so we got to work. Bag O\u2019 Music was playing Allman Brothers the whole time, my favorite band.
\nThe usual Warmarama: \u00a0SSH, Imp Walkers, AV, Whirlies, Y-flies, arm circles, Mike Phelps, CH squats and one held stretching squat. Then to the parking lot in front of the school.
\nAt first island, one set of 70 merkins. Stroll and catch our (mostly my) breath to last island for another set of 70 merkins, with instructions to find a buddy for conversation along the way.
\nThen to playground for 7 rounds of 10 pull-ups, 10 merkins, 20 squats. \u00a0Next to the rocks for 20 of each IC: \u00a0curls, skull crushers, bent rows, and OH presses. Running short on time but YHC knew errbody would HATE IT if they didn\u2019t get to do Balls to the Wall. \ud83d\ude04 We held for 70 seconds. Then back to start for Mary. Lo-flutter, Mutton crunch, 3 Huck merkins, and Done! (some pax were yelling \u201ctime!\u201d during Huck merkins for some reason \ud83e\udd37\u200d\u2642\ufe0f)<\/p>\n
This bunch made my tough workout seem easy. YHC had been doing extra merkins lately so I could do a set of 70 without pausing, and most of these guys just cranked \u2018em out like they do it on the daily. I think Roundup finished first on both sets. \ud83d\udc4f.
\nPlenty of conversations, mumble chatter, a little grumble chatter \ud83d\ude06, and hard work all around. Palin reports that Yukon Cornelius is cool with starting kindergarten, no stress. \ud83d\ude0e Pony Express and Boomerang kept a running conversation going along with the hard work. Superfly and Roundup silently crushed the workout with smiles, as did D-Day and Doublewide but not as quietly. \ud83d\ude05.<\/p>\n
Announcements: Mountain Storm Recovery Work Day this Saturday. \u00a0Check with Superfly.<\/p>\n
GreeNest also this Saturday. \u00a0Check the Slack channel and help if you can.<\/p>\n
Need more volunteers for dinner service at Samaritan Ministries on Monday the 18th.<\/p>\n
Boomerang took us out with a nice prayer.
\nWas a great morning with great F3 buddies. \u00a0Was a pleasure to lead.<\/p>\n
Until next time y\u2019all! \ud83d\udc99<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
A little warm and humid but still a beautiful morning at Speas for TRQ. Made a little DashPax history with the first Q by a triple respect that YHC is aware of. \u00a0Apologies to Nitro if I\u2019m wrong about that. \ud83e\udd37\u200d\u2642\ufe0f Soon we were eight strong and it was 530a so we got to work. […]<\/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":[102,103,160],"class_list":["post-25605","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","tag-f3winstonsalem","tag-f3winstonsalem-slack-com","tag-rocks"],"acf":{"q":"Green Acres ","date":"8-14-25","pax":"Doublewide (EC run), Palin (WB), Boomerang, Pony Express, Superfly, RoundUp, D-Day"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25605","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=25605"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25605\/revisions"}],"predecessor-version":[{"id":25608,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25605\/revisions\/25608"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25605"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}