Not an overly creative workout this AM the start of YHC’s \u00a0birthday, but hey might as well start the next year doing something that gets the heart rate up, right! The numbers in play were 12, 9, 19 and 61.<\/p>\n
Warmarama:<\/p>\n
12\u00a0<\/strong>Imperial Walkers,\u00a09\u00a0<\/strong>SSH’s\u00a019\u00a0<\/strong>Whirlies and\u00a061\u00a0<\/strong>of various arm exercises (forward, backwards, OH and Michael Phelps)<\/p>\n While the Q got his speaker to work the PAX thawed the blocks for a partner Doracide as follows:<\/p>\n Partner #1 did called exercise and Partner #2 moseyed to the benches for 5 squatty potties, returned flapjack and so on…<\/p>\n Exercise #1–125 Curls<\/p>\n Exercise #2–250 Lunges (single count)<\/p>\n Exercise #3–375 LBC’s<\/p>\n Switched up the work at the benches 5 Erkins and then finished with a Burpee on each round<\/p>\n Mosey to the wall for the next 12, 9, 19, 61.<\/p>\n PAX in a wall sit as each PAX did 12 Mike Tysons down the line-crowd pleaser on the amount of quality wall time! Next\u00a09\u00a0<\/strong>oyo Big Boy Situps,. Back to a wall sit for 19 Jack Reachers down the line and finishing with 61 rebound drills.<\/p>\n Still some time left back to return blocks and finish with a round robin of Mary.<\/p>\n Done!<\/p>\n Announcements:<\/p>\n Frostbite has Q at Distillery this week<\/p>\n Substi Q Draftee has the Q at Alcatraz on Saturday<\/p>\n F3 Christmas party 12\/12 at Gas Hill Drinking Room, 5:30-8:30 (need to know if there is a food option)<\/p>\n Western NC workday 12\/13 see Superfly is you can help out<\/p>\n Prayer Requests:<\/p>\n Aging PAX<\/p>\n TR’s and Cheerio’s families in the passing of their dads<\/p>\n YHC took us out.<\/p>\n MC<\/p>\n It appears it was as cold as we thought this morning for the beatdown!<\/p>\n Tonka has embraced the duties of site AO-lights were on at 5:20am, school was delayed-no bus traffic, safety first and coffee and muffins were provided for the birthday celebration!<\/p>\n DQ noted once we got started at the wall we were working the same muscle group-note the 4th word at the beginning of the backblast.<\/p>\n Wahoo may begin to bring a ruck sack soon, he was trying one out this morning. He did mention all sleep through the night at his house last night!<\/p>\n Blind Date and Starfish hit it hard this morning, as always!<\/p>\n Ziggy announced YHC is now older than him!<\/p>\n Subfloor though YHC could have used a 6 and a 1 rather than 61-so noted!<\/p>\n Thanks for starting off the birthday well for YHC. Always an honor to lead the fine PAX at Parliament!<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Not an overly creative workout this AM the start of YHC’s \u00a0birthday, but hey might as well start the next year doing something that gets the heart rate up, right! The numbers in play were 12, 9, 19 and 61. Warmarama: 12\u00a0Imperial Walkers,\u00a09\u00a0SSH’s\u00a019\u00a0Whirlies and\u00a061\u00a0of various arm exercises (forward, backwards, OH and Michael Phelps) While the […]<\/p>\n","protected":false},"author":203,"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-26112","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Boomerang","date":"12\/9\/2025","pax":"Blind Date, Starfish, Tonka (WB), Ziggy Stardust, Wahoo, Drama Queen (WD), Subfloor, Boomerang (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26112","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26112"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26112\/revisions"}],"predecessor-version":[{"id":26115,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26112\/revisions\/26115"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26112"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26112"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26112"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}