So after getting the reminder last night that YHC had to Q, I turned to my old faithful go-to plan, instructions on a piece of cardboard and some good tunes (good to me at least). It went like follows.<\/p>\n
Warm-o-rama <\/u>\u2013 the usual fare<\/p>\n
Cardboard Instructions:<\/u>
\nDo the number of reps by each exercise (i.e. 10 Press, 11 Low Flutter, etc.)
\nAfter each around, do swings until the 6 is up
\n10. Press
\n11. Low flutter
\n12. Squat Jumps
\na. After Round 1, run around circle and start \u00a0 \u00a0back at top, then do all exercises thru 15
\n13. Merkins
\n14. WW2
\n15. Lunges
\na. After Round 2, run around circle, start back at top, do all exercises thru 18
\n16. Carolina DD
\n17. LBC
\n18. Squats
\na. After round 3, run around circle, start back at top, do all exercises thru 21
\n19. Skull Crushers
\n20. Heels 2 Heaven
\n21. Plank Jacks
\na. After round 4, run around circle, start back at top, do all exercises thru 21
\n22. Curls
\n23. Amer Hammer
\n24. Burpees (Crowd Pleaser)
\na. After round 4, run around circle, return rocks<\/p>\n
Killing Time
\n\u00b7 Wall sits and Balls2 Wall<\/p>\n
Mary: Various forms of ab exercises until \u2026<\/p>\n
FIN<\/p>\n
COT \u2013 YHC took us out with recognition of our weakness, our strength through each other and Him, and calls to be better men.<\/p>\n
Announcements<\/u>
\n\u00b7 @Hoptoberfest is sponsoring some HomeBrew classes for anyone interested. See him or @Zima with questions
\n\u00b7 On 11\/3 @Spam and @Wobegon or co=Qing a family night at Carolina Thunderbirds. Should be fun
\n\u00b7 The Bourbon chase crew needs 3 more folks for the run on 11\/3
\n\u00b7 @Schultz has UA on Friday and IS on Saturnday
\n\u00b7 @Tuco has Purgatory on Sat<\/p>\n
NMM<\/u>
\n\u00b7 Welcome to FNG @PepperPotts, who is at the med school\/ER with @ToeTag, who EH\u2019d him. He has already done some things that I once had on a bucket list \u2013 ride a bicycle across the US and is training for an IronMan Tri on 11\/3 (in Louisville). Tclaps. The naming went like this IronMan => Pepper Potts (Iron Man\u2019s girlfriend\/companion). Naming credit goes in part to Wobegon, and another pax I cannot remember. Love the name. Best of luck on the IronMan!
\n\u00b7 Glad to have @Birdhole from #F3CLT up in town.
\n\u00b7 Earlier in the week @Birdhole had brought out @Sprout as an FNG and he was back again. @Sprout is in town from Wheeling WV doing training with BBT. #F3Wheeling has its first Pax.
\n\u00b7 Always great to be with the Pax at TRQ. Thanks to @ShortSale for the opportunity to lead<\/p>\n
Playlist<\/u>
\n\u00b7 Superstition, Steve Ray Vaughan
\n\u00b7 The House is Rockin, SRV
\n\u00b7 Black Magic Woman, Santana
\n\u00b7 Brown Sugar, The Rolling Stones
\n\u00b7 Mary Had a Little Lamb, SRV
\n\u00b7 Start Me Up, The Rolling Stones
\n\u00b7 Me and Bobby McGee, Janice Joplin
\n\u00b7 Maria Maria, Santana, with G&B
\n\u00b7 Riding with the King, Eric Clapton, BB King<\/p>\n","protected":false},"excerpt":{"rendered":"
So after getting the reminder last night that YHC had to Q, I turned to my old faithful go-to plan, instructions on a piece of cardboard and some good tunes (good to me at least). It went like follows. Warm-o-rama \u2013 the usual fare Cardboard Instructions: Do the number of reps by each exercise (i.e. […]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-2732","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Goofy","date":"09 28 2017","pax":"ToeTag, Hardin, Gepetto (WB), Spam-a-lot, InkSpot (WD), Hedwig, Sgt Schultz, Zima, Tuco, ShortSale, Wobegon, Argyle, Birdhole, Sprout, PepperPots, (fka Zac Hunter). "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2732","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2732"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2732\/revisions"}],"predecessor-version":[{"id":2735,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2732\/revisions\/2735"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}