13 Pax on a humid day arrived and good spirits, worked hard and left in good spirits. A fun time was had by all.<\/p>\n
It went something like this:<\/p>\n
Warm-o-rama: The usual fare for Goofy<\/p>\n
The Thang:<\/u><\/p>\n
\u00b7 Bring Sally up Merkin Routine #Crowd Pleaser
\n\u00b7 3 Man Grinder \u2013 first round Low Flutter and WW2, second round Squat Jumps and Lunges
\n\u00b7 To the Blocks
\n\u00b7 Curls, IC 7 low, 7 high, 7 full range (all IC). Repeato except second round do final full range to failure, rest and then do 5 more
\n\u00b7 Mosey to the courts in the back of the school
\n\u00b7 BOMBS \u2013 partner work like Dora except it is as follows: 50 Burpees, 100 OH claps, 150 Merkins, 200 LBC\u2019s, and 250 Squats \u2013
\n\u00b7 Mosey back to front of school
\n\u00b7 Mary \u2013 one round of Mutton Crunches and\u2026.<\/p>\n
FIN<\/p>\n
COT: YHC took us out, thankful for this morning, and the men around the circle who support me.<\/p>\n
Announcements<\/u>:<\/p>\n
\u00b7 On 11\/3 Hockey Night at the T-birds. This is the last week to purchase tickets at the group rate. There will tailgating ahead of time \u2013 should be fun
\n\u00b7 This weekend, guys will be doing the Bourbon Chase run in KY \u2013 Prayers to the F3 pax
\n\u00b7 Beer run on 11\/19, watch Twitter for more details
\n\u00b7 @Tuco was not there.<\/p>\n
NMM<\/u><\/p>\n
\u00b7 Welcome FNG @Fantasia who was EH\u2019d by his buddy Josh (who did not post with him). He majored in music at App State and is a music educator here in town. Naming credit goes to Gepetto.
\n\u00b7 Our FNG hung with us, except for the block work near the dumpsters, where the smell, not YHC\u2019s Q nearly made him barf and he had to run to greener pastures. Like F3, that smell doesn\u2019t get easier, but you get stronger.
\n\u00b7 As per usual, there was MC around @Goofy\u2019s SSH\u2019s, but this time, @SourMash added in some grumbling about my squat form. Kettle meet Pot.
\n\u00b7 This was not YHC\u201ds usual play list. I had grown tired of the same classic, southern, and blues rock that fills my typical playlist. When the Pax refused to sponsor any reasonable suggestions (WHAM was mentioned), I turned to my 24 y\/o son. His first response was \u201care you sure?\u201d followed by \u201cJudgement Free Zone\u201d. After signing the waiver required whenever a #Respect uses a #HateHate playlist, the resulting play list is below
\n\u00b7 Tclaps to @Gepetto (also 24 y\/o), who I caught singing along to the playlist several times. Our FNG was also 24, so hopefully he felt at home
\n\u00b7 Finally, there was a lot of laugher heard this AM. For YHC to start the morning with a good workout supported by friends who call me to be a better man, and surrounded by laughter \u2013 that is a good morning.
\n\u00b7 Tclaps to @SgtSchultz for the keys and the opportunity.<\/p>\n
Play list:<\/u><\/p>\n
\u00b7 Feel Invincible, Skillet
\n\u00b7 Power, Kanye West
\n\u00b7 Stronger Kanye West
\n\u00b7 Rock and Roll, Pt 2, Gary Glitter
\n\u00b7 Changes, 2Pac, Talent
\n\u00b7 The Metal, Tenacious D
\n\u00b7 Erase Me, Kid Cuidi, Kanye West
\n\u00b7 Sugar, We\u2019re Goin Down, Fall Out Boy
\n\u00b7 Fade, Kanye West
\n\u00b7 Welcome to the Black Parade, My Chemical Romance
\n\u00b7 Lose Yourself, Eminem
\n\u00b7 Song 2, Blur<\/p>\n","protected":false},"excerpt":{"rendered":"
13 Pax on a humid day arrived and good spirits, worked hard and left in good spirits. A fun time was had by all. It went something like this: Warm-o-rama: The usual fare for Goofy The Thang: \u00b7 Bring Sally up Merkin Routine #Crowd Pleaser \u00b7 3 Man Grinder \u2013 first round Low Flutter and […]<\/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":[80],"tags":[],"class_list":["post-2903","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Goofy","date":"10\/10\/2017","pax":"Sour Mash, Sgt Schultz, Boomerang, Sassy, Palin, Gepetto (WB), Jiminy, The Singing Cowboy, Hardin, DQ (WD), Wobegon, FNG Fantasia (fka Sean McBride), Goofy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2903","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=2903"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2903\/revisions"}],"predecessor-version":[{"id":2904,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2903\/revisions\/2904"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2903"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2903"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2903"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}