While a record crowd showed up at Run & Gun. The mist scared away some of the crowd at Village Idiocy this morning. \u00a0 This morning we had a rare sighting of Spicolli before 5:30 which might have been the first time in a long time that I can remember that happening. \u00a0This morning was absolutely picture perfect weather for what was in store.<\/p>\n
We took a mosey over the large track and did a warm up lap prior to warm o rama.<\/p>\n
Warm O Rama- SSH (IC) \u00a0MTN CLIMBERS (IC) MERKINS (IC) \u00a0Abe Vigoda (IC). Whirlies (IC)<\/p>\n
<\/p>\n
The Thing- Build a lap, with a road block 1\/2 way. \u00a0We were running the large track , \u00a0at the half way point the first two would plank til the last 2 got 10 yards past so as to keep pack together. \u00a0Each roadblock was part of that laps exercise. Every 3 laps we would build up the first with that exercise ( Core, Legs, Upper Body. ( PLANKS, SQUATS, MERKINS) were the road blocks every third lap<\/p>\n
Lap 1- low flutter 10 (IC) LBC 10 (IC)<\/p>\n
Lap 2- 10 steps up each leg (OYO), \u00a010 lunges each leg (OYO)<\/p>\n
Lap 3- 15 dips (OYO), 15 Irkins (OYO)<\/p>\n
Lap 4- Low Flutter 15 (IC) , LBC 15 (IC), Freddy Merc \u00a0(15) (IC)<\/p>\n
Lap 5- 15 step ups each leg (OYO), 15 lunges each leg (OYO), Copper Head Squarts \u00a015 (OYO)<\/p>\n
Lap 6- \u00a020 dips (OYO), 20 irking (OYO), 20 dirkins (OYO)<\/p>\n
Lap 7- \u00a0Low Flutter 20 (IC), LBC 20 (IC) , Freddy Merc 20 (IC), juanita 20 (IC)<\/p>\n
Time was running short so we had to mosey back to the cars \u00a0to do a bit of Mary and we were finished.<\/p>\n
<\/p>\n
Today I did hear several thoughts suggestions about the fact that RED LINE being on Tuesday. \u00a0By the end of the workout I did not have any complaining because most of our time was being spent doing exercises and not on the track running. \u00a0 We did manage to get around 2.3 miles of running and everybody did a fantastic job.<\/p>\n
<\/p>\n
COT- Please lift of Fingers brother in law (Jim) and his wife. Jim had an very unexpected heart attack last week. \u00a0 Some great reminders to all of us by Spicolli during COT . We never know what unexpected is happening in people that we encounter each day. How many people encountered the troubled young man in the days before the shooting. What does it look like in our lives to just smile at a stranger and say hello. How much of our time does this truly take and what kind of impact could this have in our community if we practice this.<\/p>\n
It is awesome sometimes when GOD shows up in very small numbers.<\/p>\n
<\/p>\n
Peace Out<\/p>\n
<\/p>\n
LB<\/p>\n","protected":false},"excerpt":{"rendered":"
While a record crowd showed up at Run & Gun. The mist scared away some of the crowd at Village Idiocy this morning. \u00a0 This morning we had a rare sighting of Spicolli before 5:30 which might have been the first time in a long time that I can remember that happening. \u00a0This morning was […]<\/p>\n","protected":false},"author":224,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-3228","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Lite Brite","date":"11.06.17","pax":"Fingers, Lite Brite, Sassy, Spicolli"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3228","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\/224"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3228"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3228\/revisions"}],"predecessor-version":[{"id":3229,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3228\/revisions\/3229"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3228"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3228"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3228"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}