8 PAX pulled a changeup and moved the Cornerstone workout to 9:30 to avoid the 100 degree afternoon heat – we are smarter than we look!\u00a0 Some nice morning shade made the workout somewhat bearable, though the mumble chatter increased as the temps increased and the shade waned!<\/p>\n
Warm O-rama: SSH, Whirly with the clap, Imperial Storm Troopers, Arm Twirly Things forward and back, Michael Phelps<\/p>\n
The Thang:<\/p>\n
3 Pain Stations:\u00a0 Complete a Pain Station, run a lap, move to the next pain station, complete, run a lap, do final pain station, run a lap.\u00a0 First time through, 5 reps each exercise, add five reps for each subsequent tour through the pain stations.\u00a0 YHC brought a collection of KBs and dumbells to faciliate the stations.<\/p>\n
Station 1:\u00a0<\/strong>Curls, Skull Crushers, Squats, LBCs<\/p>\n Station 2:\u00a0<\/strong>Bent over rows – Right Arm, Bent over rows – Left Arm, Calf Raises, American Hammers<\/p>\n Station 3:\u00a0<\/strong>Merkins, Overhead Press, Lunges (2 ct), Plank Jacks<\/p>\n Several PAX made it to the set of 25, others not so much, but everybody kept moving.\u00a0 We wrapped up with a few minutes of Mary for good measure.<\/p>\n COT – prayer requests for peace and sobriety, also for Morning Glory who has left the program (and not staying clean).\u00a0 Prayers for Charlie Brown who has graduated from the program and now living with his sponsor and working a job.\u00a0 Announcements – told the guys about the Q school being planned, they are looking forward to it. YHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":" 8 PAX pulled a changeup and moved the Cornerstone workout to 9:30 to avoid the 100 degree afternoon heat – we are smarter than we look!\u00a0 Some nice morning shade made the workout somewhat bearable, though the mumble chatter increased as the temps increased and the shade waned! Warm O-rama: SSH, Whirly with the clap, […]<\/p>\n","protected":false},"author":508,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[210],"class_list":["post-27045","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-cornerstone-samaritan-ministries"],"acf":{"q":"Data","date":"07012026","pax":"Zookeeper, Bullfrog, Senor Fabuloso, Levi, Cheerwine, Hushpuppy, Hollywood"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27045","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\/508"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27045"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27045\/revisions"}],"predecessor-version":[{"id":27047,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27045\/revisions\/27047"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27045"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27045"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27045"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}