{"id":2811,"date":"2017-10-03T08:36:23","date_gmt":"2017-10-03T12:36:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2811"},"modified":"2017-10-03T10:15:05","modified_gmt":"2017-10-03T14:15:05","slug":"heartbroken-pax-who-didnt-back-down","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/heartbroken-pax-who-didnt-back-down\/","title":{"rendered":"Heartbroken PAX Who Didn&#8217;t Back Down"},"content":{"rendered":"<p>It was with very heavy hearts that 10 PAX gathered at #Parliament this morning.\u00a0\u00a0 In addition to the unspeakable horror and senselessness\u00a0in Las Vegas, taking the lives of 59 innocent souls and maiming over 400 others, we were further saddened by the sudden\u00a0and unexpected passing of Tom Petty, a musician whom many of us grew up listening to over the radio, on LP records,\u00a0on cassette tapes, and later on CDs.\u00a0\u00a0 In tribute to Tom Petty, YHC\u00a0assembled a playlist of\u00a0some of his\u00a0songs to accompany us while we exercised on behalf of many who can no longer do so.\u00a0\u00a0 The workout went something like this:<\/p>\n<p><strong>WARMORAMA<\/strong><\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>IST x 15 IC<\/li>\n<li>Arm Swirly Things (Fwd) x 15 IC<\/li>\n<li>Army Swirly Things (Bkwd) x 15 IC<\/li>\n<li>Overhead Claps x 15 IC<\/li>\n<li>Seal Claps x 15 IC<\/li>\n<li>Standing hamstring stretch &#8211; 10 count each leg<\/li>\n<li>Abe Vigodas x 10 IC<\/li>\n<li>Whirly&#8217;s with a social disease x 12 IC<\/li>\n<\/ul>\n<p>Mosey to the picnic tables in front of the school<\/p>\n<ul>\n<li>15 Irkins<\/li>\n<li>15 Box Jumps<\/li>\n<li>15 Dips<\/li>\n<li>15 Right Leg step-ups<\/li>\n<li>15 Derkins<\/li>\n<li>15 Left Leg step-ups<\/li>\n<\/ul>\n<p><strong>REPEATO<\/strong><\/p>\n<p>Mosey to the stash of cinder blocks.\u00a0 Each PAX grabbed a cinder block and performed the following:<\/p>\n<ul>\n<li>Overhead press x 12<\/li>\n<li>7x7x7 Curls<\/li>\n<li>Upright Rows x 12<\/li>\n<li>Goblet squats x 12<\/li>\n<li>Skull Crushers x 12<\/li>\n<li>Bent over rows x 12<\/li>\n<li>Forward raises x 12<\/li>\n<\/ul>\n<p><strong>REPEATO<\/strong><\/p>\n<p>After trading their cinder blocks for a pair of bricks, the PAX moseyed to the side of the school to grab some wall, where the following ensued:<\/p>\n<ul>\n<li>Wall sit x 30 seconds<\/li>\n<li>Wall sits w\/ Wonder Bras x 15<\/li>\n<li>BTTW x 30 seconds<\/li>\n<li>While maintaining BTTW, each PAX performed 1 Australian Merkin (essentially an upside down body press), starting from the leftmost PAX and proceeding to the right until everyone had TCB.<\/li>\n<\/ul>\n<p><strong>REPEATO<\/strong><\/p>\n<p>After returning the bricks to their home, mosey to the foot of Hank&#8217;s Hill behind Southwest Elementary for an abbreviated\u00a0DORA with the limited time remaining.\u00a0 After partnering up, the PAX did the following:<\/p>\n<ul>\n<li>100 Diamond Merkins &#8212; with the non-Merkining partner bear-crawling to the top of Hank&#8217;s Hill and jogging down it to\u00a0 relieve his partner and flapjack;<\/li>\n<li>125 Monkey Humpers &#8212; with the non-Monkey Humping\u00a0partner moseying backward to the top of Hank&#8217;s Hill (quad-killer and crowd-pleaser!) and jogging back down to relieve his partner<\/li>\n<\/ul>\n<p>With time running short, we moseyed back to the parking lot for 6 minutes of Mary.<\/p>\n<p><strong>MARY:<\/strong><\/p>\n<ul>\n<li>Heels to Heaven x 15 IC<\/li>\n<li>#Goofy\u00a0administered the ab-spelling challenge for the day, spelling out &#8220;Tom Petty&#8221;<\/li>\n<li>Penguin Crunches x 15 IC<\/li>\n<li>American Hammers x 15 IC<\/li>\n<li>Mutton Crunches x 15 IC each side<\/li>\n<li>45 Seconds of Elbow Plank<\/li>\n<\/ul>\n<p><strong>COT<\/strong><\/p>\n<ul>\n<li>#LiteBrite needs one more golfer to round out his Foursome for next Friday, golfing skills not necessarily required.\u00a0 See #LiteBrite for more information.<\/li>\n<li>Help needed this Saturday to assist in the launch of F3 Lexington; start time will be 0615; location unclear to YHC;\u00a0 #Sour Mash has more information<\/li>\n<li>Struggling to make sense of the senselesness, YHC found some inspiration in Proverbs 24, and read a good portion of it out loud during the COT.\u00a0 It proved to be a very long passage, so YHC found a good place to stop and turned it over to Drama Queen to finish leading us out with prayer, exultation and exhortation to be healers and men of strength and love.<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>YHC&#8217;s ears are still ringing, and many of the PAX&#8217;s nose hairs\u00a0 singed and eyes still watering, from the MOAB (Mother of All Backblasts) emitted by #Palin during Mary.\u00a0 YHC personally saw his\u00a0body physically propelled a foot upwards off of the pavement from the concussive force.\u00a0 That is just not normal.<\/li>\n<\/ul>\n<p>Thanks for honor of allowing me to lead this morning.<\/p>\n<p><strong>Tom Petty Playlist<\/strong><\/p>\n<ul>\n<li>Jamming Me<\/li>\n<li>Runnin&#8217; Down a Dream<\/li>\n<li>I Won&#8217;t Back Down<\/li>\n<li>Don&#8217;t Do Me Like That<\/li>\n<li>The Waiting<\/li>\n<li>Depending on You<\/li>\n<li>Even The Losers (Dedicated to the Wake Forest Demon Deacons)<\/li>\n<li>Learning to Fly<\/li>\n<li>American Girl<\/li>\n<li>I&#8217;ll Feel a Whole Lot Better<\/li>\n<li>A Mind with\u00a0a Heart of Its Own<\/li>\n<li>You Wreck Me<\/li>\n<li>A Higher Place<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was with very heavy hearts that 10 PAX gathered at #Parliament this morning.\u00a0\u00a0 In addition to the unspeakable horror and senselessness\u00a0in Las Vegas, taking the lives of 59 innocent souls and maiming over 400 others, we were further saddened by the sudden\u00a0and unexpected passing of Tom Petty, a musician whom many of us grew [&hellip;]<\/p>\n","protected":false},"author":245,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-2811","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"SGT Schultz","date":"3 October 2017","pax":"Drama Queen, Harden, Goofy, Senor Froggy (WB), Palin, Rust Bucket, Lite Brite (WD), Sour Mash, Boomerang, SGT Schultz"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2811","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\/245"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2811"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2811\/revisions"}],"predecessor-version":[{"id":2822,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2811\/revisions\/2822"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2811"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2811"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2811"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}