Red sweatshirt? \u00a0\ud83d\udc4d\ud83c\udffb \u00a0Box of chocolates for pax? \ud83d\udc4d\ud83c\udffb Red bag o\u2019 music with Fabulous Thunderbirds singing love songs? \ud83d\udc4d\ud83c\udffb Ready for Palentine\u2019s Day with F3 pals! \u00a0We started with the usual Warmarama stuff: \u00a0SSH, Imp Walkers, Whirlies, AV, arm circles, OH claps, Y-flies, CH squats, hold stretchy squat. Then to brick planter in front of Speas. Stolen valor as YHC stole this from Huckleberry\u2026instead of a box of chocolates we did a Box o\u2019 Derkins! \u00a0Ten derkins on each side of the box, hand walked around between sets. Then LBC\u2019s x 14 IC, then Box o\u2019 Irkins all the way around the planter, then lo-flutter x 14 IC.
\nTo cross parking lot in front of Speas, we started with 10 jump squats, lunge walk to next island, repeat to next island, then bear crawl to next island to rest our legs, then a final round of jump squats and lunge walk to last island. We split into 2 groups to use the playground equipment for 4 rounds of 10 pull-ups, 20 wide merkins, 20 WWII\u2019s. Then to the rocks! \u00a0Fourteen IC of SC, curls, OH press, BO rows, lo-flutter, chest press, and cardigans. Repeated just the first 4, then to school wall for 2 minute wall sit. Around the corner to the perfect wall for Wall Ball Crawl (another stolen favorite, this one from Greenspan) for about 20 feet. Then head back to Start for Mary: \u00a0Mutton crunch, lo-flutter, LBC, \u2018lo Dolly, and 3 Huck merkins. Done with 2 minutes left. \ud83e\udd75 You\u2019re welcome \ud83d\ude09.
\nWas a pleasure to lead this bunch of HIM.
\nButter is now a regular again after a 6 year hiatus. Was great to see him. Pony Express accepted his shovel flag from Undertow as the NEW SITE Q! \ud83d\udc4f He also won at 2nd F today with constant pleasant MC with various pax, especially BooBoo. Bam, Bluto, Boomerang and maybe one other guy made poor rock choices but still crushed the rock exercises with their HUGE rocks. #rockstars. Bulldog said if he knew YHC was Q he wouldn\u2019t have come. A compliment? \ud83e\udd37\u200d\u2642\ufe0f He crushed the workout anyway. Lambchop helps me remember that I may be old but I\u2019m slow! \u00a0#alwaysthesix. Almost forgot to give out the chocolates so trotted from car to car as pax were heading out.
\nWe had a good time and got stronger together.
\nPrayers for Undertow\u2019s Mom having a rough patch, peace and stability in Ukraine and Gaza, aging parents and family members, and wisdom and compassion for good choices.
\nThanks for the keys Pony! \u00a0Left them in the key tree.<\/p>\n","protected":false},"excerpt":{"rendered":"
Red sweatshirt? \u00a0\ud83d\udc4d\ud83c\udffb \u00a0Box of chocolates for pax? \ud83d\udc4d\ud83c\udffb Red bag o\u2019 music with Fabulous Thunderbirds singing love songs? \ud83d\udc4d\ud83c\udffb Ready for Palentine\u2019s Day with F3 pals! \u00a0We started with the usual Warmarama stuff: \u00a0SSH, Imp Walkers, Whirlies, AV, arm circles, OH claps, Y-flies, CH squats, hold stretchy squat. Then to brick planter in front […]<\/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-26416","post","type-post","status-publish","format-standard","hentry","category-purgatory","tag-f3winstonsalem","tag-f3winstonsalem-slack-com","tag-purgatory"],"acf":{"q":"Green Acres ","date":"2-14-2026","pax":"Eleven! at Purgatory to celebrate Palentine\u2019s Day: Starfish @butter Boomerang, Bluto, BooBooBustAMove Lamb Chop (WB), Bulldog, bam, PonyExpress, Undertow and YHC (Q, WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26416","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=26416"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26416\/revisions"}],"predecessor-version":[{"id":26417,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26416\/revisions\/26417"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26416"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}