As YHC drove down Polo Road, nearing the AO, YHC noticed several runners.\u00a0 Was happy to see that they were wearing the appropriate safety gear.\u00a0 Pulling into the parking lot, YHC was overwhelmed by the shear number of PAX.<\/p>\n
And lo and behold, the runners soon joined us.\u00a0 None other than Rustbucket, Toetag, Hedwig, and Sleeper…out for an EC run.\u00a0 Green Acres soon appeared out of the Gloom.<\/p>\n
As there was a FNG, at the appointed hour the standard disclaimer was given.\u00a0 Thanks to Van Gogh for reminding the Pax of F3’s Mission Statement!<\/p>\n
<\/p>\n
Warm-o-Rama<\/strong><\/p>\n SSH x 20 IC; Squats x 10 IC; Merkins x 10 IC; Seal Claps x 10 IC HOLD; Overhead Claps x 10 IC HOLD, Forward Arm Swirly Things x 10 IC HOLD; Reverse Arm Swirly Things x 10 IC; Abe Vigoeda x 10 IC<\/p>\n <\/p>\n THE THANG<\/strong><\/p>\n Mosey to rock pile at the back of the school.\u00a0 Pick out a nice medium rock that would suitable to travel with this morning.\u00a0 Pax was reminded more than once of this fact.<\/p>\n Mosey to wall, and assume People’s Chair.\u00a0 Military Press with rock x 20 IC.\u00a0 Recovery in People’s Chair.\u00a0 Military Press with rock x 20 IC.\u00a0 Recover.<\/p>\n Mosey to front of school.\u00a0 The Parking lot would be divided into four points, one at each corner.\u00a0 The Pax would perform the called exercise and then mosey (w\/rock) to the next point, perform called exercise, and so on.<\/p>\n The exercises were as follows:<\/p>\n Point One :\u00a0 SSH x 10 IC (Each time we got to this point)<\/p>\n Point Two:\u00a0 Curls x 20 IC; Low Flutters (w\/rock held above head) x 20 IC; Squats x 20 IC<\/p>\n Point Three:\u00a0 Overhead press x 20 IC; LCS (w\/rock) x 20 IC; R leg lunge (w\/rock) x 10 OYO<\/p>\n Point Four:\u00a0 Skull crushers x 20 IC; WWII situps x 20 IC; L leg lunge (w\/rock) x 10 OYO<\/p>\n <\/p>\n Mosey to rear of school.\u00a0 Circle up by light for:<\/p>\n Curls – AMRAP<\/p>\n Bent over rows x 20 IC<\/p>\n Calf raises x 20 IC<\/p>\n Return rocks to pile.<\/p>\n <\/p>\n Mosey to Lido Deck for:<\/p>\n Erkins x 20 IC<\/p>\n Dips x 20 IC<\/p>\n <\/p>\n Mosey back to parking lot for MARY:\u00a0 Mutton Crunches (both sides) x 15 IC<\/p>\n <\/p>\n DONE!<\/p>\n NMM<\/strong><\/p>\n Great work and push by everyone today.\u00a0 16 is a big number and YHC was honored to lead today.<\/p>\n TClaps for the EC runners.\u00a0 But given who they were, was anyone really surprised?\u00a0 Let’s run a 50K!!<\/p>\n Boomerang was back from his trip to Africa.\u00a0 If you did not know, he ran in a 5K and was happy to report that he actually beat some toddlers who were wearing flip-flops.\u00a0 Or at least that was what I heard.<\/p>\n In case you did not notice, the Pax leading the charge on EVERY mosey was Bulldog.\u00a0 Enough said.\u00a0 Our boy gets after it all the time.\u00a0 #RESPECT<\/p>\n Speaking of respects….we had two double Respects this morning…Ink Spot and Green Acres.\u00a0 With Rustbuck a spry 59….<\/p>\n And then we had the hate hates….Sleeper and Hedwig…..quite the age span this morning.<\/p>\n Tclaps to Misfire (f\/k\/a Brandon Flarety) for your first post.\u00a0 He was EH’d by a Pax in High Point.\u00a0 Lives here in Winston, is a Veteran (RESPECT) and is a big fan of firearms.\u00a0 Naturally, ToeTag was with him almost the entire time.\u00a0 Love that guy.<\/p>\n YHC had not seen Argyle in a while.\u00a0 No one takes out in prayer quite like him.\u00a0 The deep baritone voice and the strong words get me every time.<\/p>\n Site Q Wobegon was on the scene, making sure YHC took good care of his place.<\/p>\n Van Gogh, despite being told that we would be running with rocks, pick a large bolder.\u00a0 Of course he did.\u00a0 Said it before, but TClaps to you for working so hard on getting this website back and running!!<\/p>\n Mission accomplished, Splash uttered at least once…”that was terrible.”<\/p>\n So, it appears to me that TPS has been posting a lot lately.\u00a0 Time to Q?\u00a0 Yes, time to Q!!<\/p>\n Palin was there merely to round up more Pax for the Habitat build.<\/p>\n <\/p>\n Announcements\/Prayer Requests<\/strong><\/p>\n Van Gogh has DawgPound on Saturday.\u00a0 Splash has Purgatory on Saturday.<\/p>\n Palin has one more open spot for the Habitat build on 3\/10.\u00a0 Beatdown before, and then off to the site.<\/p>\n Wobegon needs a few #HIM to step up to Q at #TRQ.\u00a0 Hit him up.<\/p>\n Prayers for unnamed Pax’s grandfather healing.\u00a0 Sorry YHC missed who it was.<\/p>\n Prayers for Patch and his M.<\/p>\n Praise from Argyle for one of his friend’s coworkers.\u00a0 Clean bill of health.<\/p>\n Wobegon’s wifes grandmother passed away.<\/p>\n Argyle took us OUT!<\/p>\n <\/p>\n Thanks to everyone for a great morning.\u00a0 You all add so much to YHC’s life.\u00a0 Wobegon, hope the AO was left clean!<\/p>\n Spamalot<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" As YHC drove down Polo Road, nearing the AO, YHC noticed several runners.\u00a0 Was happy to see that they were wearing the appropriate safety gear.\u00a0 Pulling into the parking lot, YHC was overwhelmed by the shear number of PAX. And lo and behold, the runners soon joined us.\u00a0 None other than Rustbucket, Toetag, Hedwig, and […]<\/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":[85],"tags":[],"class_list":["post-3573","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Spamalot","date":"02\/01\/17","pax":"Van Gogh, Argyle, Ink Spot (WD), Bull Dog, TPS, Splash, Boomerang, Green Acres, Rush Bucket, Wobegon, Sleeper (WB), Hedwig, ToeTag, Palin, Misfire (f\/k\/a Brandon Flatery), Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3573","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=3573"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3573\/revisions"}],"predecessor-version":[{"id":3576,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3573\/revisions\/3576"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3573"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3573"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3573"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}