{"id":2862,"date":"2017-10-05T11:43:11","date_gmt":"2017-10-05T15:43:11","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2862"},"modified":"2017-10-05T12:27:10","modified_gmt":"2017-10-05T16:27:10","slug":"let-me-guess-5-merkins","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/let-me-guess-5-merkins\/","title":{"rendered":"&#8220;Let me guess&#8230;5 merkins?&#8221;"},"content":{"rendered":"<p>A nice turnout of PAX this morning was made nicer and larger when the 6 Murph-ers emerged from the gloom, headlamps blazing, to join us just in time to get after it&#8230;<\/p>\n<p><strong>Warm-O-Rama<\/strong><br \/>\nSSH 15<\/p>\n<p>Merkin 5<\/p>\n<p>Walkers 15<\/p>\n<p>Abe 10<\/p>\n<p>Merkin 5<\/p>\n<p><strong>The Thang<\/strong><br \/>\nMosey to Ledo Deck, grab some bench. Each pair below\u00a0done OYO then recover or Al Gore for the 6.<\/p>\n<ul>\n<li>Box Jumps 10, Merkin 5<\/li>\n<li>Left Lift 10, Merkin 5<\/li>\n<li>Right Lift 10, Merkin 5<br \/>\n(it was about here that the more astute pax saw a trend emerge\u2026)<\/li>\n<li>Dips 10, Merkin 5<\/li>\n<li>American Hammer 10, Merkin 5<\/li>\n<li>WW2 10, Merkin 5<\/li>\n<\/ul>\n<p>Next up:\u00a0 mosey to the rocks, grab a medium-to-challenging sized rock, circle up.<\/p>\n<p>Rock on with the following IC:<\/p>\n<ul>\n<li>Curls 15..then&#8230;5 merkins!<\/li>\n<li>Genuine 10 (lesser know, a squat with a chest press) then&#8230; 5 merkins!<\/li>\n<li>Skull crusher 15&#8230;then&#8230;5 merkins!<\/li>\n<li>Elf on the shelf 10 left&#8230;5 merkins!<\/li>\n<li>10 right&#8230;5 merkins! (even lesser known, done by placing the rock at your foot, lifting it across your body and above your head, as if putting it on a high shelf)<\/li>\n<li>American Hammer (with rocks!) 15 then&#8230;5 merkins!<\/li>\n<\/ul>\n<p>There was a rock-less lap around the circle followed (probably) by merkins in there somewhere, I think&#8230;<\/p>\n<p>John Cussack around the circle and put up your rock, head to the wall.<\/p>\n<p>PAX got into the people\u2019s chair for the following:<\/p>\n<p>Jack Reachers 5 each down the line&#8230;5 merkins!<\/p>\n<p>Rock Pass 5 chest presses with the rock, then pass down the line&#8230; 5 merkins!<\/p>\n<p>Lunge walk to the grass and back&#8230;5 merkins!<\/p>\n<p>Mule kicks 10 OYO&#8230;5 merkins!<\/p>\n<p>&nbsp;<\/p>\n<p>Lap around the circle, line up for Indian run to the flagpole for&#8230;5\u00a0 merkins and 10 WW2s<\/p>\n<p>Apollo creed to the street and back for\u2026.5 merkins!<\/p>\n<p>Lunge walk the long way around the cars to the starting point for Mary&#8230; but first&#8230;5 merkins!<\/p>\n<p>Mary:<\/p>\n<p>15 each: Mutton left, mutton right, penguin, heels to heaven, LBCs, then Superman till time expires.<\/p>\n<p>Then\u2026.5 merkins! (just kidding, that was it).<\/p>\n<p>If my count is right that was 100 merkins&#8230;give or take 5 merkins. Merkins!<\/p>\n<p><strong>Prayer requests:<\/strong><\/p>\n<p>BMOC&#8217;s father in law had a minor stroke, prayers for recovery<\/p>\n<p><strong>Announcements:<\/strong><\/p>\n<p>Beer brewing happening at Hoptoberfest&#8217;s <a href=\"http:\/\/homebrewersclubhouse.com\/\">shop <\/a>soon, then a beer run in November. Then the drinking of the beer.<\/p>\n<p>2ndF <a href=\"http:\/\/www.carolinathunderbirds.com\/\">Carolina Thunderbirds<\/a> (Hockey, baby!) Orders due by next Friday to YHC or Spam-A-Lot. $11 a ticket, tailgating before, &#8220;F3 Winston-Salem&#8221; in lights on the big board, beer and hot dogs, M and 2.0 friendly.<\/p>\n<p>YHC took us out. Great group, great energy, tons of positivity and much hard work. Nice way to start the day. Thanks, Shortsale, for the keys.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A nice turnout of PAX this morning was made nicer and larger when the 6 Murph-ers emerged from the gloom, headlamps blazing, to join us just in time to get after it&#8230; Warm-O-Rama SSH 15 Merkin 5 Walkers 15 Abe 10 Merkin 5 The Thang Mosey to Ledo Deck, grab some bench. Each pair below\u00a0done [&hellip;]<\/p>\n","protected":false},"author":372,"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-2862","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Wobegon","date":"10-5-2017","pax":"Shotsale, Zima, BMOC, Manscape, Birdhole, Headwig, Rustbucket, Ronaldo, Landshark, Guttenberg, Gator, Toetag, PepperPots, Wobegon.<br \/>\r\n<br \/>\r\n<br \/>\r\n<br \/>\r\n<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2862","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2862"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2862\/revisions"}],"predecessor-version":[{"id":2866,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2862\/revisions\/2866"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}