6 PAX braved the\u00a0elements to post for the latest edition of TRQ. YHC looked at the weather forecast Wednesday night and realized he needed to come up with a dry option.\u00a0 A decision was made to go with the Deck of Death. The PAX gathered under the shelter at the front entrance and proceeded as follows:<\/p>\n
WARM-UP<\/strong> Deck of Death<\/strong><\/p>\n Each represented a particular exercise and the number of reps. Spades<\/strong> Hearts<\/strong> Diamonds<\/strong> Clubs<\/strong> 2 Jokers – 15 reps each, Capri Sun’s choice Mosey to Building on other side of Lido Deck for:<\/p>\n 10 Dips OYO Mosey back to Front Entrance for<\/p>\n Mary<\/strong> Finished<\/p>\n COT<\/strong><\/p>\n Annnouncements Prayer Requests YHC took the group out giving thanks for the PAX, being able to come out and exercise this morning and praying that we all go out to be the men He wants us to be as we take on the day.<\/p>\n NMM<\/strong><\/p>\n – Great group, strong work by all, 5 Respects and a Triple Hate AYE! <\/p>\n","protected":false},"excerpt":{"rendered":" 6 PAX braved the\u00a0elements to post for the latest edition of TRQ. YHC looked at the weather forecast Wednesday night and realized he needed to come up with a dry option.\u00a0 A decision was made to go with the Deck of Death. The PAX gathered under the shelter at the front entrance and proceeded as […]<\/p>\n","protected":false},"author":45,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3273","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Manscape","date":"11\/09\/2017","pax":"Capri Sun (WB) Argyle, Landshark, Light Brigade, Juice Box, Manscape (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3273","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\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3273"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3273\/revisions"}],"predecessor-version":[{"id":3282,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3273\/revisions\/3282"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3273"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3273"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3273"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n10 Merkins OYO
\nSSH X 15 IC
\nIST X 15 IC
\nAbe Vigodas X 15 IC
\nWhirlys X 15 IC
\nSeal Claps X 20 IC
\nOverhead Claps X 15 IC<\/p>\n
\nJacks, Queens, Kings and Aces were 11,12,13 and 14 reps respectively.
\nFor variety, YHC allotted 2 exercises to each suit as follows:<\/p>\n
\n9 through Ace – Burpees
\n2 through 8 – Plank Jacks<\/p>\n
\n9 through Ace – Merkins
\n2 through 8 – LBCs<\/p>\n
\n9 through Ace – Squats
\n2 through 8 – Mountain Climbers<\/p>\n
\n9 through Ace- WWII Sit-Ups
\n2 through 8 – Jack Reachers<\/p>\n
\n15 WWII Sit-Ups
\n15 Carolina Dry Docks<\/p>\n
\n10 Irkins OYO
\n10 Dips OYO
\n10 Left Leg Step-Ups OYO
\n10 Dips OYO
\n10 Right Leg Step-Ups OYO
\n10 Dips OYO<\/p>\n
\nFreddie Mercurys – called by YHC
\nLow Flutters – called by Juice Box
\nMutton Crunches -called by Landshark<\/p>\n
\n– Juice Box with the Q at TRQ next Thursday with a promise of better weather
\n– Heart Walk this Saturday morning at Bailey Park<\/p>\n
\n – Continued prayers for victims of horrible tragedy in Texas<\/p>\n
\n– Not a lot of MC except for the Burpees, always a PAX favorite
\n– Thanks to Short Sale and Wobegone for the keys !
\n– T-Claps to Van Gogh for helping YHC get access to the website so he could post this blackblast<\/p>\n