So….last night at 8:45 I got the call in from the bullpen due to @Beverly being overcommitted.\u00a0 Being the helpful guy that I am, of course I agreed to be the substitute Q at @F3WinstonSalem’s premier Wednesday workout that takes place at a school near my house.<\/p>\n
After a couple of inspirational Tweets and texts from @Cobra (yes, he had consumed a couple of beverages), and while watching The Empire Strikes Back, I formulated a plan from my old bag of tricks.\u00a0 No, Mongoose’s ballsack did not appear today, but a couple of other favorites did.<\/p>\n
Thang<\/strong><\/p>\n Quick warmup mosey around the parking lot, finish back at the flag<\/p>\n 20 burpees OYO to start (much mumbling and grumbling ensued)<\/p>\n Warmarama:\u00a0 SSH, IW, squats, OH claps, Abe Vigoda<\/p>\n Mosey around the elementary school to Castaneda Court.\u00a0 Bear Crawl from sidewalk to the wall, 5 Mike Tysons, bear crawl back.\u00a0 Repeato bear crawl, but do 15 rebound jumps instead of MTs.<\/p>\n Mosey down to the track.\u00a0 4 corners.\u00a0 First lap:\u00a0 Mary (WWII sit-ups, low flutter, Peter Parker, H2H); Second lap:\u00a0 legs (lunges, squat jumps, calf raises, copperhead squats)<\/p>\n Move to soccer field end line: Run to mid-field, do 20 merkins, run back, do 19 merkins, etc. until you do 11 merkins<\/p>\n Back to the track for another Mary lap (LBC, low dolly, Freddy Mercury, something else)<\/p>\n Back to the field:\u00a0 Run to midfield, do 10 merkins, run back, do 9 merkins, etc. until you do 1 merkins or we run out of time.<\/p>\n Mosey back to start<\/p>\n Announcements<\/strong><\/p>\n THE Pony Express needs volunteers for parking duties at the Heart Walk on November 11<\/p>\n Shmedfest is in 10 months<\/p>\n NMM<\/strong><\/p>\n Good group today.\u00a0 Workout plan kept us all together, suffering through those merkins.<\/p>\n I did have a plan for today, no matter what @Balco says<\/p>\n Burlap counted the number of merkins but I was hurting too bad to remember his count.\u00a0 Over 200<\/p>\n Some comments about having to do lots of merkins on Monday.\u00a0 Sorry, I ran with the #fastholes on Monday.\u00a0 We did zero merkins.\u00a0 Except for @Patch, who went home and knocked out his #Benjamin before work<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" So….last night at 8:45 I got the call in from the bullpen due to @Beverly being overcommitted.\u00a0 Being the helpful guy that I am, of course I agreed to be the substitute Q at @F3WinstonSalem’s premier Wednesday workout that takes place at a school near my house. After a couple of inspirational Tweets and texts […]<\/p>\n","protected":false},"author":89,"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-2849","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Mongoose","date":"10\/4\/2017","pax":"Burlap, Huckleberry, Touch Me Not, Balco, Splash, Spamalot, Quiver, Zima, Mongoose"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2849","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\/89"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2849"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2849\/revisions"}],"predecessor-version":[{"id":2851,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2849\/revisions\/2851"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}