TIT wasn’t the only AO scrambling this morning! I awoke to a text from the scheduled Q that he didn’t sleep at all and had a rough weekend – noted. Get your rest, good sir. We’ll get it done.<\/p>\n
I also got a text from Rubber Ducky exaggerating the amount of time it would take him to get to the AO – YHC let him know that I appreciate his effort to join & that it might just be us. It didn’t deter him.<\/p>\n
YHC went to the car to get my gloves and thought, “You know what? I’ll just drive over this morning.” So no .05mi RIRO for me. I met Rubber Ducky in the parking lot and he got his trusty speaker and EDM tunes ready for us while we briefly chatted, then began WoR.<\/p>\n
WoR – SSH, Abe Vigodas, Whirlies, Michael Phelps. We were talking so we didn’t really do them IC, but they all got done.<\/p>\n
The Thang – grab a rock and meet at the top of the lot. Do an exercise, then run a suicide using all three rows of freshly painted parking spaces. Then add an exercise each time down – Ducky & I took turns adding exercises to the invisible and hastily constructed weinke.<\/p>\n
After round 7 we returned the rocks and headed to the playground for a new take on a standard – the 7 layer Return to launch for Mary – American Hammers, H2H, E2K crunches (both feet on the ground), Mutton Crunches, 1 min plank.<\/p>\n NMM – Perfect weather. Great conversation. Sufficient beatdown (over 1 mile of sprints). Simply gettin it done this morning.<\/p>\n Announcements – Muddy Creek Backyard Ultra 11\/23 – see Slack for details. Samaritan Ministries tonight – help out please! F3WS Christmas Party 12\/12 @ Gas Hill Drinking Room above the Ramkat, concert to follow.<\/p>\n Prayer requests – Rollback’s M, my MIL, Transcript & fam.<\/p>\n YHC took us out with gratitude.<\/p>\n","protected":false},"excerpt":{"rendered":" TIT wasn’t the only AO scrambling this morning! I awoke to a text from the scheduled Q that he didn’t sleep at all and had a rough weekend – noted. Get your rest, good sir. We’ll get it done. I also got a text from Rubber Ducky exaggerating the amount of time it would take […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-26022","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"Burns & Rubber Ducky","date":"11.17.25","pax":"Burns & Rubber Ducky"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26022","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26022"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26022\/revisions"}],"predecessor-version":[{"id":26025,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26022\/revisions\/26025"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26022"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26022"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26022"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}dip<\/del> bar. Using the swingset as a “bar” do 7 inverted rows and 7 of the called exercise. As I’m writing this BB I’m realizing that 7 somehow became the central thematic number of the beatdown.<\/p>\n\n