Darkness and cold.\u00a0 That is what greeted the 13 Pax this morning at the premier Tuesday AO.\u00a0 A clear sky allowed for excellent star gazing and plenty of opportunity to see an occasional meteor!<\/p>\n
<\/p>\n
This was YHC’s first Q since moving back three weeks ago from sunny Florida.\u00a0 What a good time to show off some of my new skills!!<\/p>\n
<\/p>\n
Mission statement and 5 core principles stated.\u00a0 Full 5 point legal disclaimer given.\u00a0 Not sure who said it – but there was a comment that they usually just accept the user agreement.\u00a0 Good stuff.<\/p>\n
<\/p>\n
Warm o Rama<\/p>\n
Whirly has the Clap!\u00a0 – have not been able to call these in a while.\u00a0 F3 Suncoast calls them Strawberry Pickers<\/p>\n
Abe Vigodas<\/p>\n
Arm swirly things forward<\/p>\n
Arm swirly things reverse<\/p>\n
MOTIVATORS!\u00a0 – Starting at 6 reps – 6 SSH, 6 OHC, 6 split jumps and then 6 calf raises.\u00a0 Then to 5….4…3.. and so on,\u00a0 At one point, one Pax said these should be called the Riverdance.\u00a0 Well played, well played.<\/p>\n
<\/p>\n
To the blocks!<\/p>\n
<\/p>\n
THE THANG<\/p>\n
TABATA TIME – 40 seconds on, 20 seconds rest<\/p>\n
<\/p>\n
Upperbody – 3 cycles, so 15 sets total<\/p>\n
Curls, OHP, Bent over row, chest press and skull crushers<\/p>\n
<\/p>\n
Lowerbody – 3 cycles<\/p>\n
Squats, dead lifts, r leg lunge, calf raises, L leg lunge<\/p>\n
(we almost got through the third set)<\/p>\n
<\/p>\n
Return blocks in time for some MARY<\/p>\n
LBCS, Low flutter, and Hello Dollys (all IC, x 10)<\/p>\n
<\/p>\n
TIME!<\/p>\n
<\/p>\n
NMM<\/p>\n
YHC cannot emphasize how dark it is at Parliament.\u00a0 That said, it was a beautiful morning.<\/p>\n
Tonka was wearing a ruck that either had 50 pounds or a motor that was assisting him….jury is out!<\/p>\n
First time seeing Burns since returning!<\/p>\n
This is clearly the AO where the “youth” of the DashPax hang out.\u00a0 Lots of “ayes” in this group.\u00a0 Plus us old farts.<\/p>\n
Playlist seemed to be approved by most.\u00a0 See below for a detailed list.<\/p>\n
War Baby – Tonka<\/p>\n
War Daddy – Ziggy Stardust or Super Fly<\/p>\n
<\/p>\n
Announcements\/prayer requests<\/p>\n
Tonka brought coffee, which was enjoyed by all!<\/p>\n
Muddy Creek Ultra this weekend<\/p>\n
Next Wednesday Saurtown Run<\/p>\n
Thanksgiving – Convergence at TRQ (Speas) – 7 am<\/p>\n
Crash has Q at Alcatraz this Saturday<\/p>\n
VQ at VI this Monday<\/p>\n
Frostbite has Q tomorrow at Conspiracy<\/p>\n
Q needed for next Wednesday at Conspiracy<\/p>\n
Tonka has Q on Monday at Iron Throne<\/p>\n
2nd Saturday of every month is Western Carolina workday – see Superfly if interested – next one is 12\/13<\/p>\n
Holiday party is 12\/12<\/p>\n
<\/p>\n
Prayers:<\/p>\n
Burns’ MIL recovery<\/p>\n
Rollback’s wife<\/p>\n
Snapshot (F3 Suncoast) – recovering from shoulder surgery<\/p>\n
With the holiday season upon us, make sure to reach out to that person you have been thinking about.\u00a0 This time of year can be stressful for many.\u00a0 Let the people in your life know you care about them.<\/p>\n
YHC took us out giving thanks for the day and this life.<\/p>\n
<\/p>\n
I have said it before, and I will say it again….F3 Winston-Salem is special.\u00a0 Thank you all for posting and SYITG!<\/p>\n
Spamalot<\/p>\n
<\/p>\n
Playlist:<\/p>\n
Hello – Martin Solegig, Dragonette<\/p>\n
4th of July – Shooter Jennings<\/p>\n
Blue Monday – Orgy<\/p>\n
And We Danced – The Hooters<\/p>\n
Don’t Change – INXS<\/p>\n
Out of Control – U2<\/p>\n
You Wreck Me – Tom Petty<\/p>\n
Wild Wild Life – Talking Heads<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Darkness and cold.\u00a0 That is what greeted the 13 Pax this morning at the premier Tuesday AO.\u00a0 A clear sky allowed for excellent star gazing and plenty of opportunity to see an occasional meteor! This was YHC’s first Q since moving back three weeks ago from sunny Florida.\u00a0 What a good time to show […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-26030","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Spamalot","date":"11\/18\/2025","pax":"Tonka, Subfloor, Boomerang, Blind Date, Frank and Beans, Wobegon, Superfly, Adobe, Ziggy Stardust, Wahoo, Cruiser, Burns, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26030","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26030"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26030\/revisions"}],"predecessor-version":[{"id":26031,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26030\/revisions\/26031"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26030"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26030"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26030"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}