18 pax joined together for three of my favorite things (however, NOT my 3 favorite things) this AM.\u00a0 The rain held off for most of the fun.\u00a0 As a 3x Wake grad I obviously have a special place in my heart for the Quad and Wait Chapel, which looked extra special with the fog\/drizzle.\u00a0 Although some feel that it is pointless, I still do enjoy running.\u00a0 And of course I love me some burpees!!!\u00a0 The rest was just filler.<\/p>\n
Warm-O-Rama<\/p>\n
SSH x 15 IC
\nIST x 15 IC
\nWhirly with the clap x 15<\/p>\n
Mosey to bridge<\/p>\n
Run trail toward WFU with ascending number of plankjacks at each light post
\nPlank for 6<\/p>\n
Mosey to Quad<\/p>\n
Modified Burpee-MIle
\nFirst lap – hand release burpees either 1\/2\/3\/4 or 1\/3\/5\/7 (player’s choice)
\n2nd – Plank jack burpee
\n3rd – Mountain climber burpee
\n4rd – Regular\/Classic<\/p>\n
Mosey to trail then ascending squat jumps with each light post<\/p>\n
Plank for 6<\/p>\n
Mary<\/p>\n
LBC
\nLow flutter
\nMutton Crunch<\/p>\n
FIN<\/p>\n
Announcements<\/p>\n
Prayer requests
\n– Whirly’s mother passed away over the weekend. Prayers for all involved<\/p>\n
YHC took us out thanking God for the rain and the terrain.<\/p>\n
NMM
\n1. Despite all the announcements Swiss Miss forgot he had a birthday.
\n2. Snooki needs help with his form
\n3. YHC has a love\/hate relationship with hand-release burpees.\u00a0 No way for the PAX to cheat on the merkin within the burpee
\n4. FNG #1 Todd Carrigan – PA at OrthoCarolina.\u00a0 I mentioned f3 to him over a year ago when he first started working with us.\u00a0 Eventually he showed up.\u00a0 He has 2 cats so he is now forever to be known as Litterbox (or Litter\/LB)
\n5. FNG #2 \u00a0 Stephen Wright – nephew of Light Brigade, works with computers – therefore Floppy Disk.\u00a0 Apparently he looks like Ricky Gervais through foggy glasses from 20 feet away<\/p>\n","protected":false},"excerpt":{"rendered":"
18 pax joined together for three of my favorite things (however, NOT my 3 favorite things) this AM.\u00a0 The rain held off for most of the fun.\u00a0 As a 3x Wake grad I obviously have a special place in my heart for the Quad and Wait Chapel, which looked extra special with the fog\/drizzle.\u00a0 Although […]<\/p>\n","protected":false},"author":247,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-3074","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Balco","date":"10\/23\/2017","pax":"Cheerio, Total Recall, Snooki, BAM, Litterbox (FNG), Snappy, Glazer, Floppy Disk (FNG), Light Brigade, Focker, Chisel, Touch-Me-Not, Root Canal, Swiss Miss, Hoptoberfest, Undertow, Huckleberry"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3074","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3074"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3074\/revisions"}],"predecessor-version":[{"id":3075,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3074\/revisions\/3075"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3074"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3074"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3074"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}