Hey hi, time to live the High Life.\u00a0 Back off of IR\/Life\/Laziness, I saw that an AO that I really thought Dash-Strong could benefit from has had, uh, attendance issues.\u00a0 Well I’ll attend when possible from work travel from here on, but this was also a date open that coincides with me growing a year closer to the big, big nap with the Sky Q.\u00a0 Let’s run with it, before I have to use a walker for it.<\/p>\n
All call went out, also showed off the amazing stickers Adobe made.\u00a0 Cheers, mate.<\/p>\n
6:25 and here comes the stalwart, Mr. HotDish.\u00a0 Nice looking shirt too!\u00a0 What’s on the jukebox?\u00a0 Heavy metal mix.<\/p>\n
Warm-a-rama (my usual)<\/p>\n
Side straddle hops, arm circles, chain breakers, swimmers, Whirlys, windmills, lunge with a twist, sprawls.\u00a0 That’s enough, let’s get to…<\/p>\n
The THANG:\u00a0 like training camp for football, we visited the County Fair.\u00a0 County Fair is a series of stations, and maybe a 10 second break between each one as you rotate.\u00a0 2 minutes at each station.\u00a0 We kept it to 5 since only two of us.\u00a0 They were:<\/p>\n
Jump Rope<\/p>\n
Ladder drills<\/p>\n
Mini-murph (pull-up, merkin, squat, 5, 10, 15)<\/p>\n
5 burpees – dash 10 yards and back – 5 burpees<\/p>\n
Bear crawl down, crab walk back<\/p>\n
HotDish said he sucked at jump rope.\u00a0 I now believe him.\u00a0 It’s awkward unless you do it a lot, but great cardio.\u00a0 Ladder drills are fun, all about what you put into it.\u00a0 Mini-murph was standard.\u00a0 Burpee station wasn’t too bad on the rubber mat!\u00a0 Bear crawl was the most vile in this heat.\u00a0 We got 2.75 rounds in before time for….<\/p>\n
SMOM:\u00a0 I pulled out various exercises from a program I’m on.\u00a0 We got ‘er done.<\/p>\n
TIME!\u00a0 We stood and realized it was really ####ing hot out here.\u00a0 Awesome.\u00a0 As we used to say in Gastonia, or at least I did:\u00a0 Morning workout = varsity; Pain Lab = Professional; Afternoon workout (which we called Midoriyama, and held 5:30 pm. every Tuesday and Thursday) = Super-Pro All-Star.<\/p>\n
Announcements:\u00a0 HotDish said to look out for Samaratin’s Ministries help opportunities.\u00a0 Good on ya.<\/p>\n
Prayers:\u00a0 kids back to college, and ailing parents.\u00a0 He and I have that in common to the upmost.<\/p>\n
Moleskin: Good to get back into groove, even better with a partner.\u00a0 Cheers to Adobe, Wobegon and Bootsie for taking September Q’s.\u00a0 Remember, some of your friends will say “I don’t have time” or some other morning excuse.\u00a0 This is the hook for those.\u00a0 Don’t kill them in the heat, but soon we turn to fall, and that makes High Life even more attractive.\u00a0 EH a friend, you may save their life.\u00a0 Cheers,<\/p>\n
Rudolph<\/p>\n","protected":false},"excerpt":{"rendered":"
Hey hi, time to live the High Life.\u00a0 Back off of IR\/Life\/Laziness, I saw that an AO that I really thought Dash-Strong could benefit from has had, uh, attendance issues.\u00a0 Well I’ll attend when possible from work travel from here on, but this was also a date open that coincides with me growing a year […]<\/p>\n","protected":false},"author":637,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[184],"tags":[],"class_list":["post-27324","post","type-post","status-publish","format-standard","hentry","category-highlife"],"acf":{"q":"Rudolph","date":"9.01.2026","pax":"HotDish"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27324","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\/637"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27324"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27324\/revisions"}],"predecessor-version":[{"id":27325,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27324\/revisions\/27325"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27324"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27324"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27324"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}