So, how do you go back to where it started? \u00a0That was the challenge for YHC to Q for the first time at The Estate. \u00a0This was the site of YHC’s first post thanks to Land Shark. \u00a0Thankfully it was warmer today and we had a light mist instead of the rain that served as the welcome to F3 that November day.<\/p>\n
There were many ideas for themes that were considered but given the recent rains, the thought of lots of low crawls across the fields seemed excessively miserable. \u00a0YHC was fortunate enough to have been able to attend his M’s Grandmother’s 97th birthday this weekend. \u00a0So the idea of doing something to celebrate that was put in motion.<\/p>\n
YHC was expecting low numbers today given the competing workouts today and was very surprised with the great turnout including an FNG. \u00a0As the clock hit 0530 the disclaimer was given and we got going.<\/p>\n
Warmarama:<\/p>\n
19 Copperhead Squats<\/p>\n
21 SSH<\/p>\n
19 Seal Claps<\/p>\n
21 Over Head Claps (with slight break in voice to confuse everyone as to the count)<\/p>\n
The Thang:<\/p>\n
Mosey to the main house for some of YHC’s famous timed exercise. \u00a0This gives everyone a chance to push themselves but keeps us together. \u00a0Q fail when forgetting to ask Pax to partner up to push and support each other during the work. In honor of the birthday girl (Carolyn Wysong) we would do 97 seconds of an exercise and then go on to the next exercise with just a few seconds of rest to describe the next exercise and to reset the timer.<\/p>\n
Main House activities:<\/p>\n
Mountain Climbers<\/p>\n
Unders (Invisible Jump Rope)<\/p>\n
Squats<\/p>\n
American Hammers<\/p>\n
Mosey towards the Main Gate:<\/p>\n
Peter Parker<\/p>\n
Low Flutter<\/p>\n
Alternating Lunges<\/p>\n
Squat Jumps<\/p>\n
Dry Docks<\/p>\n
Air Chairs with Jack Reachers<\/p>\n
Mosey back to parking lot:<\/p>\n
Bridge<\/p>\n
Alternating Shoulder Taps<\/p>\n
High Knees<\/p>\n
Parker Peter<\/p>\n
X&Os<\/p>\n
SSH<\/p>\n
Done at 0615<\/p>\n
NMM:<\/p>\n
There was a conspicuous lack of MC today. \u00a0Not sure if it was a polite crowd or just the way things operate at the classiest Monday AO. \u00a0Pretty sure that there will not be a request for YHC to Q after the next birthday.<\/p>\n
Welcome to Ditka (former FNG Ben Becker) He is a budding Neurologist who is from Chicago via Baltimore. \u00a0He is also quite the runner and would fit in with the speed of the #Fastholes but he is a nice guy. \u00a0Several names were tossed around, neuron, axon, dendrite, Ditka, and ganglion. \u00a0There was obviously a lack of creative minds out today. \u00a0Where were the creative geniuses Goofy and Starfish?<\/p>\n
There is a motion to have a variation of Alternating Shoulder taps in the standing position. \u00a0We did not try this out today but figure that someone will be trying them soon.<\/p>\n
Snooki was able to Double Dutch during the Unders<\/p>\n
Great job today by Land Shark after he put on a great party for Starfish over the weekend. \u00a0He and Light Brigade were really getting after it today.<\/p>\n
Hazer was cruising again today and great to have him back after his knee issues.<\/p>\n
Pita was really excited today and had lots of energy, he should have burned some of that off on the pre run.<\/p>\n
Strong work by all of the Pax today, many of them made the work look easy when it was all that YHC could do to say what the next exercise would be in between catching breaths.<\/p>\n
Kotters to Fancy, glad that he could make it back out and good luck to him as he starts a new block at school.<\/p>\n
Everyone seemed to enjoy the format of 97 seconds of work. \u00a0YHC had emphasized the importance of good form and full range of motion over number of reps. \u00a0It turns out that 97 seconds is a long time to do an exercise. \u00a0The minimal break between exercises was intentional so that we could try and get in as many rounds as possible.<\/p>\n
The mosey out to the gate was cut a little short since YHC had failed to keep the group together and to give us more time to work together. \u00a0We also didn’t do the grand tour of the AO given the wet conditions and to give us more time for work instead of just running from place to place.<\/p>\n
The warmarama numbers of 19 and 21 were to represent 1921, the year that Carolyn was born. \u00a0The start with Squats was definitely something new and we were able to end with SSH. \u00a0YHC had purposely avoided doing many of the standard warm up exercises after a discussion about form and injury prevention with CheeseSteak.<\/p>\n
This was a Merkin free workout today and no LBCs were harmed during the workout either.<\/p>\n
It was nice of Van Gogh to join us for a couple of rounds of exercises and to let us know that the website is back up and running.<\/p>\n
The Break 20\/22\/24 crew launched from the upper lot and did their own COT. Next time would be great to get both groups together for COT.<\/p>\n
Announcements:<\/p>\n
Big T Claps to LandShark and his M and Starfish’s M for a great 50th birthday party for Starfish this weekend.<\/p>\n
The website is back up now since you are reading this.<\/p>\n
Prayers:<\/p>\n
Please remember Fokker’s wife as she is having some hip pain during this pregnancy.<\/p>\n
Please remember Snooki and Blue Steele”s Grandmother who is in the hospital with pneumonia and the flu.<\/p>\n
YHC took us out giving thanks for the ability to be out with each other. \u00a0For the strength to be the change that we want to see in the world and to be the light to help others see their way out of the darkness that they may find themselves in.<\/p>\n
It was an honor to be out with everyone today as this is the best way for YHC to start a day by getting better with each of you.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
So, how do you go back to where it started? \u00a0That was the challenge for YHC to Q for the first time at The Estate. \u00a0This was the site of YHC’s first post thanks to Land Shark. \u00a0Thankfully it was warmer today and we had a light mist instead of the rain that served as […]<\/p>\n","protected":false},"author":151,"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-3529","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Toe Tag","date":"1\/29\/18","pax":"Manscape (WD), Gelding (WB) Hedwig, Fancy, Ditka (Former FNG Ben), Fokker, Swiss Miss, Snooki, Blue Steele, Chisel, Light Brigade, LandShark, Pita, Huckleberry, Touch Me Not, JarJar, Roosevelt, Hazer, Plus Van Gogh for a couple of exercises"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3529","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\/151"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3529"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3529\/revisions"}],"predecessor-version":[{"id":3533,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3529\/revisions\/3533"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3529"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3529"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3529"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}