Launchpad, Oak Summit Park, WSNC<\/p>\n
0530: 5 Core Principles and Mission Statement followed swiftly by Warmarama with Tunes (45 min playlist – available upon request)<\/p>\n
In cadence x20 and stretch of 15 sec each of: SSH, Cobra Squat, Hillbilly, Imperial Walker, Dangles (HS stretch).\u00a0 High plank to\u00a0 engage BROGA: Downward Dog, Carolina Drydocks, (R foot to R hand, twist and look up, and flapjack), Downward Dog with calf stretches, UPDawg, Scorpions.<\/p>\n
The THANG! Equipment:<\/p>\n
60# The B$#+h (ruck bag borrowed from Rubber Ducky),<\/p>\n
2 – 15# Slam Balls and 1# Jump Rope (provided by Burns),<\/p>\n
and 30# KBell from YHC.<\/p>\n
1 PAX walks the parking lot while all other PAX doing AMRAP at pain stations until PAX returns with The B&%ch then rotates to next station:<\/p>\n
Station 1 – jump rope,<\/p>\n
Station 2 – KB swings, skull crushers, curls, upright row, lawnmower pulls, figure 8s, (advised PAX to do what they wanted, just don’t stop),<\/p>\n
Station 3 – slam ball to ground, and Station 4 – slam ball free throw style until every PAX got to carry the Bi$%h<\/p>\n
Called for Bear Crawls, Crawl Bears, Lunge walk, Retro Lunge Walk, karaoke, high knee and high knee in reverse<\/p>\n
10 Burpees<\/p>\n
Back to Pain Stations for another round.<\/p>\n
MARY: Called in cadence 20 each of low flutter, heels to heaven, Prom Dates, Penguin crunch, Mutton crunch, LBCs, Freddie Mercs to 0615!<\/p>\n
Name-a-rama<\/p>\n
Announcements: Samaritan Ministries 7\/20, Manscape Q Wednesday at Bells and Whistles, Burns Q Friday at Rural Assault.<\/p>\n
COT: Lifting these HIMs into the Lord’s countenance with many grateful tidings, Thank you, Jesus!<\/p>\n
2nd F Notes: Spicoli and Green Acres posting DR this week.\u00a0 Brittani has a lot of painting classes, some free, some paid, check his FB page for deets.\u00a0 Autobot got cleared to join the Air Force Reserve and will be flying the F31 Joint Strike Fighter jets , jkjk, we are proud of his willingness to serve and they will be lucky to have him.\u00a0 Autobot knows the folks that started Virtual 9, a cool spot in King, and I’d like to propose some 2nd F ventures up there.\u00a0 Burns has a big garden that needs tending, see him for your produce needs, also, he intends to build his 2.0s a new tree house\/fort.\u00a0 He is making the best of his time away from the Stokes County Schools.\u00a0 Wobegon gets to do cool things in Boone like go to Dinosaur Jr concerts!\u00a0 YHC is doing well, no new c\/o, the sunrise was outstanding “Red sky morning, Sailor warning”.\u00a0 It proceeded to drop buckets all afternoon.\u00a0 #SYITG<\/p>\n","protected":false},"excerpt":{"rendered":"
Launchpad, Oak Summit Park, WSNC 0530: 5 Core Principles and Mission Statement followed swiftly by Warmarama with Tunes (45 min playlist – available upon request) In cadence x20 and stretch of 15 sec each of: SSH, Cobra Squat, Hillbilly, Imperial Walker, Dangles (HS stretch).\u00a0 High plank to\u00a0 engage BROGA: Downward Dog, Carolina Drydocks, (R foot […]<\/p>\n","protected":false},"author":628,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-27142","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Transcript","date":"07\/20\/2026","pax":"Brittani, Autobot, Wobegon, Burns, "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27142","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\/628"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27142"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27142\/revisions"}],"predecessor-version":[{"id":27143,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27142\/revisions\/27143"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27142"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27142"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27142"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}