A warmer than expected morning welcomed the six other Pax who were kind enough to accompany YHC.\u00a0 Not only was it my first Q at this AO, it was my first post as well.<\/p>\n
Drano arrived early, and after some vigorous warmups, off he went for a little 10 minute EC run.<\/p>\n
As 630 drew closer, he returned and armed with a great group of men, we began:<\/p>\n
<\/p>\n
Warm-o-Rama<\/strong><\/p>\n Usual stuff here (all IC, all x 15):\u00a0 SSH, Whirly w\/the clap, IST, Overhead claps, seal claps<\/p>\n <\/p>\n The THANG<\/strong><\/p>\n The plan was simple…run towards the first shelter (about 0.80 miles away).\u00a0 After each 0.25 mile, stop and perform the following exercises:\u00a0 first stop: merkins x 10 IC; second stop: LBCs x 20 IC; third stop: squats x 30 IC.<\/p>\n Upon arrival at shelter, grab a table for:\u00a0 Erkins x 1o IC, r leg step up x 10, L leg step up x 10, dips x 10 IC<\/p>\n Continue to run along path towards stables, and follow path around perimeter of shelter area. (about 0.85 miles)\u00a0 Continue to stop each 0.25 to perform one of the above exercises.<\/p>\n Upon return to shelter, back to table for:\u00a0 derkins x 10 IC, box jumps x 10, shoulder shrugs w\/table x 10; dips x 10 IC<\/p>\n Continue to run along path towards stables, and follow path around perimeter of shelter area. (about 0.85 miles)\u00a0 Continue to stop each 0.25 to perform one of the above exercises.<\/p>\n Once back at shelter area, time to head back to parking lot.\u00a0 Continue to stop every 0.25 miles for exercises.<\/p>\n Strong push to finish line!<\/p>\n Total distance covered:\u00a0 3.25-3.5 miles.\u00a0 Individual results may vary.<\/p>\n <\/p>\n NMM<\/strong><\/p>\n Fantastic group of men out this morning.\u00a0 Great to post with Road Apple.\u00a0 Usually only see him as he is finishing EC runs!<\/p>\n In case you did not know, Touch Me Not is officially fast.\u00a0 So is Drano.<\/p>\n While he claims he is not back at 100 percent, YHC would suggest that Rustbucket is still a beast.<\/p>\n Thanks to BAM! and Whirly for hanging towards the back, so as not to leave the Q totally in the dust!<\/p>\n <\/p>\n Announcements\/Prayer Requests<\/strong><\/p>\n Mistletoe 5k and 1\/2 marathon – many PAX running.\u00a0 Good luck to all<\/p>\n Road Apple’s mother – prayer as she continues her road to health<\/p>\n Friend of Drano was was involved in car crash.<\/p>\n 17 years ago, one of YHC’s best friends from college tragically died. \u00a0Eric Miller was 30 years old, father of a one-year old and a true #HIM. \u00a0Long story short, he was murdered by his wife, who I also knew in college. \u00a0While I miss Eric, I try to focus on who Eric was, not the circumstances surrounding his death. \u00a0Thanks to the Pax for indulging me.<\/p>\n Great morning with the boys. \u00a0Thanks for the opportunity Road Apple!<\/p>\n Spamalot out!!<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" A warmer than expected morning welcomed the six other Pax who were kind enough to accompany YHC.\u00a0 Not only was it my first Q at this AO, it was my first post as well. Drano arrived early, and after some vigorous warmups, off he went for a little 10 minute EC run. As 630 drew […]<\/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":[92],"tags":[],"class_list":["post-3449","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Spamalot","date":"12\/02\/17","pax":"Road Apple, Rustbucket, Touch Me Not, Drano, Bam!, Whirly, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3449","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=3449"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3449\/revisions"}],"predecessor-version":[{"id":3451,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3449\/revisions\/3451"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3449"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}