Grabbed my bag o\u2019 music and headed to Speas for a Q at Purgatory for the last one of the year. \u00a0Started up tunes from Commander Cody and His Lost Planet Airmen. \u00a0A good crowd rolled in and we jumped right in to Warmarama: \u00a0SSH, Abe V, Whirlies, Y-flies, arm circles, Mike Phelps, squats. Then the first Thang: \u00a0partner up for Dora 1 2 3. The new twist YHC tried was to have only one pair counting reps. This was to allow more chatter and getting to know each other better, and we all finished at the same time. So the DCP (designated counting pair) changed after each exercise. First was 100 WWII\u2019s, partners did toy soldier walk across bus lot and back. Next was 200 squats, partners ran backwards across lot. Last was 300 merkins, partners skipped across the lot and jogged back. All seemed to enjoy the DCP format and extra chatting.
\nNext was Silly Walks across the main parking lot changing at each island: \u00a0Imperial Walker walking, crab walk, lunge walk, and bear crawl.
\nNext to playground station for a modified Cindy: \u00a05 rounds of 10 pull-ups, 20 wide merkins, 30 lo-flutter. \ud83e\udd75<\/p>\n
Next to the rocks: \u00a0all 20 IC of curls, SC, bent rows, OH press, lo-Dolly, chest press, and 20 LBC.
\nTo the school wall for a 2 minute wall sit and 1 minute BTTW. Head back to start for short Mary: \u00a0Mutton crunch and Huckleberry merkins. Done!<\/p>\n
Splash declared it had been only \u201cmoderately terrible\u201d Was good to have more conversations during the workout. RoundUp came with a sore knee but did the work without complaint as usual. There was a little grumblechatter at the pull-up bars but everyone did the work. Spam enjoyed only 1 set of Huckleberry merkins. Maybe we\u2019ll do 60 minutes\u2019 worth another day. \ud83d\ude04 This crew of HIM cruised through what YHC thought was a tough beatdown. Plenty of smiles and a little more chatter than usual. Just a great morning with great guys. F3 means so much to me. Thankful for such friends. \ud83d\udc99<\/p>\n
Announcements: \u00a0F3 anniversary convergence coming up Dec 10.<\/p>\n
Enjoyed the morning. Thanks for asking me to lead Undertow.<\/p>\n","protected":false},"excerpt":{"rendered":"
Grabbed my bag o\u2019 music and headed to Speas for a Q at Purgatory for the last one of the year. \u00a0Started up tunes from Commander Cody and His Lost Planet Airmen. \u00a0A good crowd rolled in and we jumped right in to Warmarama: \u00a0SSH, Abe V, Whirlies, Y-flies, arm circles, Mike Phelps, squats. Then […]<\/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":[94],"tags":[102,103,150],"class_list":["post-26212","post","type-post","status-publish","format-standard","hentry","category-purgatory","tag-f3winstonsalem","tag-f3winstonsalem-slack-com","tag-purgatory"],"acf":{"q":"Green Acres ","date":"12-27-25","pax":"Mutton, Splash, Spamalot, Burlap, Boomerang, Comrade (WB), Bluto, RoundUp, Starfish, Lambchop, the Singing Cowboy, BooBoo, Wobegon, YHC (WD, Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26212","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=26212"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26212\/revisions"}],"predecessor-version":[{"id":26215,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26212\/revisions\/26215"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26212"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26212"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}