Colder temps this morning brought out the long pants from the bottom of the drawer. \u00a0They also brought out 9 other PAX, including a FNG. \u00a0Disclaimer given, and it was time to start working.<\/p>\n
<\/p>\n
Warm-o-Rama<\/p>\n
SSH, Whirly has the clap, Merkins, arm swirly things forward. \u00a0All IC all x 15.<\/p>\n
Enough upperbody work. The Pax was promised a leg beatdown.<\/p>\n
<\/p>\n
THE THANG<\/p>\n
Mosey to football field \u00a0 Pax was informed that at the goalpost we would perform exercise, then run a lap around the field. And so on.<\/p>\n
This is what we did:<\/p>\n
copperhead squats x20, run lap<\/p>\n
squats x 20, copperhead squats x 10, run lap<\/p>\n
Jump squats x20, squats x10, copperhead squats x 10, run lap<\/p>\n
High knees in place x 20, jump squats x 10, squats x 10, copperhead squats x 10, run lap<\/p>\n
Statics (al gore position then jump) x 20, high knees x 10, jump squats x 10, squats x 10, copperhead squats x 10, run lap<\/p>\n
In and outs (al gore position then legs move as in SSH) x20, statics x 10, high knees x 10, jump squats x 10, squats x10, copperhead squats x 10, run lap<\/p>\n
R leg lunge x 20, in and outs x 10, statics x 10, high knees x 10, jump squats x 10, squats x 10, copperhead squats x 10, run lap<\/p>\n
L leg lunge x 20, R leg lunge x 10, in and outs x 10, statics x 10, high knees x 10, jump squats x 10, squats x 10, copperhead squats x 10, run lap<\/p>\n
Mosey to wall<\/p>\n
People’s chair, jack reachers x 15 IC<\/p>\n
repeato<\/p>\n
<\/p>\n
Mosey back to parking lot for Mary:<\/p>\n
LBC, mutton crunches, low flutters, heals to heaven<\/p>\n
DONE!<\/p>\n
<\/p>\n
NMM<\/p>\n
1.55 miles completed<\/p>\n
Pax was super excited about all of the leg work today. \u00a0They could not get enough of it. Glad to be of service.<\/p>\n
Strong leadership by all as everyone circled around to pick up the six.<\/p>\n
Welcome FNG Tombraider! \u00a0Thanks for coming out. \u00a0Recording was somewhat muffled so the backstory was not clear.<\/p>\n
Pax was complemented by the female staff member who arrived early for work \u00a0#f3works<\/p>\n
Announcements\/prayer requests<\/p>\n
Mega this Saturday in GSO. \u00a0Clown cars leaving 6am from 1st Presbyterian church<\/p>\n
All Saturday AOs are converging at Purgatory. \u00a0 Fingers on the Q and quite happy about it.<\/p>\n
Still time to sign up for the Mistletoe 5k or half marathon.<\/p>\n
Continued prayers for Whirly and his family.<\/p>\n
Fingers took us out as only he can.<\/p>\n
Appreciate the push and 2nd F from all today. \u00a0Thanks for the opportunity Sourmash!<\/p>\n
<\/p>\n
Spamalot<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Colder temps this morning brought out the long pants from the bottom of the drawer. \u00a0They also brought out 9 other PAX, including a FNG. \u00a0Disclaimer given, and it was time to start working. Warm-o-Rama SSH, Whirly has the clap, Merkins, arm swirly things forward. \u00a0All IC all x 15. Enough upperbody work. The […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-3097","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Spamalot","date":"10\/26\/17","pax":"Fingers, Sassy, Geppetto, Shake n Bake, Litter Box, Sourmash, Schneider, Tombraider (FNG Shane Wheatcraft), Harden, Spamalot "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3097","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3097"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3097\/revisions"}],"predecessor-version":[{"id":3101,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3097\/revisions\/3101"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3097"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}