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Okay okay… There was a lot of other “fun” stuff we did. And yes, Mondays suck, but we have to fight through it. And while Tuesdays are usually the start of my F3 week, it was time to get back to all the Villagers and bring some pain. And maybe even a little Monday themed routine.<\/em><\/p>\n <\/p>\n Warm-O-RAMA:<\/strong><\/p>\n I started the playlist to get everyone in the mood ( The Mama’s and The Papa’s___Monday, Monday ).<\/p>\n Intros, Mission Statement & 5CP.<\/p>\n SSH, Abe V, Whirlie w. Clap, Arm Swirlie F&B, Seal Clap, OH Clap, Moroccan Night Club… enough. Time to get down to business.<\/p>\n The THANG:<\/strong><\/p>\n Mosey down to the end of the parking lot….tunes were totally kickin’.<\/p>\n <\/p>\n Part 1:<\/strong><\/em><\/p>\n Monday Merkin Madness ( Chain of Fools style )<\/p>\n I had no idea what these were called….so I made something up. Turns out the motion was a Sideways Bear Crawl? ( Bear slides? )<\/p>\n Bear slide 10 spaces….Then do 10x Merkins. Another 10 slides, and another 10x Merkins. ALL the way down to the end of the parking lot ( From the tree near the basketball goal to the end of the lot going towards the big dumpster ) IT WAS A LONG WAY ! Ouch.<\/p>\n But of course, we had to get back….<\/p>\n Rotate 180…. Bear slide 10 spaces….then do 10x Derkins…<\/p>\n All the way back to the start.<\/p>\n <\/p>\n Part 2:<\/strong><\/em><\/p>\n I called this one ( The Ladder.. ya know, like climbing the corporate ladder.. Monday – rat race…..you get it )<\/p>\n Cones had been set up before:<\/p>\n 5 Rounds.<\/em><\/p>\n Rd 1. 10 Up Downs ( Since I hate Mondays and Burpees. No burpees ! Hooray !! ) Run to the end of the parking lot and back.<\/p>\n Rd 2. 10 Up Downs, 20 Mike Tysons. Run.<\/em><\/p>\n Rd 3. 10 Up Downs, 20 Mike Tysons, 30 LBC’s. Run.<\/em><\/p>\n Rd 4. 10 Up Downs, 20 Mike Tysons, 30 LBC’s, 40 Mountain Climbers. Run.<\/em><\/p>\n Rd 5. 10 Up Downs, 20 Mike Tysons, 30 LBC’s, 40 Mountain Climbers, 50 Shoulder Taps. Run.<\/em><\/p>\n <\/p>\n Part 3:<\/strong><\/em><\/p>\n This one was called\u00a0 “Pick Up the 6 ”<\/p>\n Okay, we all need a little pick me up, especially on Mondays. SO, we had 5 cones set up. Split up into 2 teams.<\/p>\n At each cone, you do 50x of an exercise….everyone finishes, then move on. BUT, you had to physically carry one partner from one cone to the next. Everyone gets a chance to get “picked up”. But it wasn’t a piggy back ride, we were partner carrying one dude. One guy grabs the legs, another guy grabs the arms \\ shoulders. Fun part was getting to lie down for a minute before you had to get back to work.<\/p>\n And begin.<\/p>\n Station 1: 50x SSH<\/p>\n Station 2: 50x IST<\/p>\n Station 3: 50x Plank Jacks<\/p>\n Station 4: 50x Gas Pumps<\/p>\n Station 5: 50x Al Gore \\ Jack Reachers<\/p>\n At this point…most of the patrons of the Y were looking at us out the window and were probably about to call the cops. Totally gassed, we moseyed back to the start for:<\/p>\n <\/p>\n Mary:<\/strong><\/em><\/p>\n We did a little Ring around the Mary.<\/em><\/p>\n Finished with Ring of Fire. The Q warned ” I better not see any of that clap crap ” after that total shoulder and armageddon.<\/p>\n 30 second body destroyers to finish. <\/p>\n COT:<\/strong><\/p>\n Announcements:<\/p>\n Memorial Day Convergence: At Alcatraz. Murph, Run & Gun, Beatdown. Bring a neighbor, 2.0… Come on out.<\/p>\n Tuesday Happy Hour and 1\/2. Juggheads, this week.<\/p>\n Wednesday… Project Cornerstone beatdown at Samaritans Ministries. 3:15<\/p>\n Week O Wobegon. Tuesday at Parliament.<\/p>\n ]<\/p>\n Prayers:<\/p>\n Prayers for Huck and Drip.<\/p>\n YHC took us out.<\/p>\n <\/p>\n NMM:<\/strong><\/em><\/p>\n Sooo… there was a lot of great chatter this morning. The Q was trying to catch his breath most of the time so my memory isn’t the best. We were together, but we were kinda spread out as well.<\/p>\n Cruiser was back….fresh off his European tour. Couldn’t tell he had only worked out once? while in the UK. He was killing it.<\/p>\n Ziggy and DQ were crushing it as usual. However, they were stationed beside the Q, so they had to keep the “cursing the Q ” down a little. ( Just a little ).<\/p>\n Tonka…. I don’t know how it’s humanly possible, but dude is getting faster. He was out front all morning. When we were doing the bear slides, he was beside me. I think he was only getting in 7 slides to the Q’s 10. ( T-Rex arms )<\/p>\n Slow Pitch and Hugo… Dudes were picking it up and laying it down. When asked how they were doing, ” Pfftt.. Whatever dude ” I kid. They were kinda hating all the shoulder abuse towards the end, but they still pushed through.<\/p>\n And last but not least…the Playlist.<\/p>\n It was a list minute scour on Spotify. Trying to find all Monday songs ( Monday \\ Monday in the title or themed. )<\/p>\n I thought it was okay-ish.<\/p>\n But, in true DQ, and then Ziggy fashion I hear ” You mean you don’t have I Don’t Like Monday’s<\/strong>, by the Boomtown Rats<\/strong><\/em> ” on the playlist? DQ hit me with some music knowledge. I had to look it up. It was fascinating and a terrible piece of American History. When DQ and Ziggy are around, you are going to learn something. Love those dudes!<\/p>\n Adobe – OUT.<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" And the moral of the story was…..it was a Monday. Okay okay… There was a lot of other “fun” stuff we did. And yes, Mondays suck, but we have to fight through it. And while Tuesdays are usually the start […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77,116],"tags":[],"class_list":["post-26811","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy","category-wefoco"],"acf":{"q":"Adobe","date":"5-11-26","pax":"Drama Queen, Ziggy Stardust, Tonka, Cruiser, Hugo, Slow Pitch, Adobe ( QIC )"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26811","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26811"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26811\/revisions"}],"predecessor-version":[{"id":26821,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26811\/revisions\/26821"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26811"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26811"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26811"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nDQ said,..” Oh yes, look at us. We are worshiping our Orange Cones. ”<\/p>\n
\nTime.<\/p>\n