A beautiful morning started early for most of us that planned to be at The Iron Throne today. \ud83d\ude04. We were six and wondering where our illustrious Q, The Singing Cowboy, could be. Our Nantan, not one to waste time, started Warmarama at 530 with F3 standards: \u00a0SSH, Imp Walkers, Hillbillies, Abe V, Helicopters (well, Greenspan pointed out that helicopter blades go all the way around and we were twisting our torsos back and forth so maybe these were Agitators, like a washing machine \ud83e\udd37\u200d\u2642\ufe0f), Whirlies, arm circles, OH claps, Seal claps and all warmed up. Still no Singing Cowboy, so group decided to do Q by committee with Drip up next. Off to parking lot near basketball court. He got us in plank position and we did All The Merkins: \u00a01 each of crucible, wide, regular, ranger, diamond. Then 2 of each, then 3 of each. \ud83e\udd75. Nice. Then Greenspan took a turn. To the bus parking area for Leg Lunacy: \u00a0Run to first white strip, 1 squat, run backwards to starting point. Run to second strip, 2 squats, run backwards to start. Et cetera up to the 9th and last strip. Shaky legs, good job. Then YHC took a turn. Over to playground for 5 rounds of 10 pull-ups, 20 merkins, 30 LBC\u2019s. \u00a0Next was Tammy, the Most Benevolent Q with 1 round of 5 step ups ea leg, 10 squats, 15 jump squats. Now it was Ziggy\u2019s turn, so we were directed to go get blocks. Blocks in hand, we started with 20 OH press, then 20 OH press again! (crowd pleaser). then 20 bent rows and repeat, then 20 chest presses and repeat, then run a lap around the parking lot, then 20 curls and repeat, then 20 skull crushers and repeat (I think \ud83e\udd14), 20 lunges, 20 calf raises and blocks up. On the way back to start for Mary, there was a perfect wall for about 22 feet of Wall Ball Crawl (another crowd pleaser). \u00a0Frostbite volunteered to lead Mary, and we did Rosalita, lo flutter LBC\u2019s \ud83e\udd75, penguin crunch, Mutton crunch, and flight attendants. \u00a0Done!<\/p>\n
Announcements: \u00a0Samaritan Ministries dinner help tonight. Check with Greenspan or Drip if you can get there, 530-7p.<\/p>\n
Thanksgiving Convergence Nov 27 at Speas 7am. All are welcome! \u00a0Bring M\u2019s, 2.0\u2019s, drunk uncle, etc.<\/p>\n
F3 Christmas Party Dec 12 at Ramkat, Gas Hill room I think \ud83e\udd14, maybe 6p<\/p>\n
Prayers for aging parents and family members, Rollback\u2019s M, Burn\u2019s MIL is ill, Transcript\u2019s father is in Hospice care (sincerely hope I got all that right). Lovely prayer offered by Frostbite.
\nWe all got stronger, enjoyed each other\u2019s company, and glad to see afterwards that The Singing Cowboy just got a little extra sleep. Was a great morning in the gloom. Thank you F3 friends. You make lots of lives better, mine for sure, and I just love you guys!<\/p>\n","protected":false},"excerpt":{"rendered":"
A beautiful morning started early for most of us that planned to be at The Iron Throne today. \ud83d\ude04. We were six and wondering where our illustrious Q, The Singing Cowboy, could be. Our Nantan, not one to waste time, started Warmarama at 530 with F3 standards: \u00a0SSH, Imp Walkers, Hillbillies, Abe V, Helicopters (well, […]<\/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":[145],"tags":[102,103,181],"class_list":["post-26016","post","type-post","status-publish","format-standard","hentry","category-iron-throne","tag-f3winstonsalem","tag-f3winstonsalem-slack-com","tag-iron-throne"],"acf":{"q":"Errbody","date":"11-17-2025","pax":" Frostbite (WB, Q), Drip (Q), Tammy (Q), ziggy stardust (Q), Greenspan (Q), and Green Acres (WD, Q, riro)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26016","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=26016"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26016\/revisions"}],"predecessor-version":[{"id":26019,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26016\/revisions\/26019"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26016"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26016"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26016"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}