Date:\u00a0 02\/24\/18<\/p>\n
Q:\u00a0 Spamalot<\/p>\n
Pax:\u00a0\u00a0Splash, Ripple, Starfish, Fingers, Huckleberry, Touch-Me-Not, Quiver, Spamalot<\/p>\n
<\/p>\n
A glorious morning greeted 8 excited Pax this morning for the best-darn Saturday morning AO in the #dashpax.\u00a0 Upon arrival, YHC noticed many other vehicles belonging to fellow F3 Pax.\u00a0 The #breaksomething guys were out there somewhere.\u00a0 Running and running fast.<\/p>\n
At the appointed hour of 6:30, we circled up for the following:<\/p>\n
DISCLAIMER – all four major points nailed.<\/p>\n
Ripple was then asked to pick a number between 1 and 20.\u00a0 He selected 9.\u00a0 Would come in handy later in the workout.\u00a0 Thus we began:<\/p>\n
Warm-0-rama<\/strong><\/p>\n YHC wanted to have the longest warm-o-rama ever recorded.\u00a0 Not sure if it was accomplished, but certainly was the longest one YHC has Q’d.<\/p>\n In parking lot:\u00a0 SSH x 5 IC<\/p>\n Mosey to Green trail map.\u00a0 At trail map:\u00a0 Copperhead squats x 10\u00a0 IC (YHC messed up, should have been 5)<\/p>\n Mosey back to parking lot.\u00a0 In parking lot:\u00a0 Merkins x 5 IC<\/p>\n Mosey to speed bump on way to camping area.\u00a0 At speed bump:\u00a0 Arm swirly things (forward and reverse) x 5 IC<\/p>\n Mosey to parking lot.\u00a0 Continue this pattern, increasing reps to x 10 IC.\u00a0 (Except for Copperhead squats, did 5 IC to make sure we had symmetry).<\/p>\n Upon completion of last of exercises at speed bump, mosey back to parking lot.\u00a0 15 minutes of Warm-o-rama.\u00a0 Nice.<\/p>\n As we finished, Harden and Katniss were spotted beginning a nice 10k ish run.\u00a0 Go get ’em! #OH4TB<\/p>\n <\/p>\n THE THANG<\/strong><\/p>\n Mosey to main intersection near front of entrance to Tanglewood.\u00a0 Continue to go straight through the gates and down the hill to the open field.\u00a0 Huckleberry expertly leaped over the gates.\u00a0 Fingers and YHC wisely decided that was a foolish act and would have only resulted in broken teeth, if we were lucky.<\/p>\n <\/p>\n Upon arrival at fields, mosey to the one on the right.\u00a0 Pax counted off by ones, 1 though 8. For:<\/p>\n Round 1<\/strong><\/p>\n Pax #1 would call out an exercise.\u00a0 Pax #1 would then proceed to run to series of trees approximately 40 yards away.\u00a0 While Pax #1 was running, the rest of the Pax would perform called exercise, AMRAP.\u00a0 When Pax #1 returned, Pax #2 would call exercise.\u00a0 Continue this pattern through all 8 Pax.<\/p>\n Exercises called included, but were not limited to:\u00a0 Freddie Mercs, Burpees, Jack Reachers, Mountain Climbers, the one named after the UNC basketball player (plank to elbows and back) and 3 more that YHC cannot recall.<\/p>\n <\/p>\n Round 2\u00a0<\/strong><\/p>\n For this round, Pax #1 would call exercise.\u00a0 Then he would perform called exercise, AMRAP.\u00a0 Rest of Pax would then run to same trees and back.\u00a0 Continue through all 8 Pax.\u00a0 Most Pax called the same exercises as round 1.\u00a0 Have to play fair.<\/p>\n <\/p>\n Round 3<\/strong><\/p>\n For this round, Pax #1 would call exercise.\u00a0 All Pax would then perform 9 reps OYO (remember Ripple had picked this number earlier….)\u00a0 8 exercises were called.\u00a0 Not sure which ones.\u00a0 Usual fare though.<\/p>\n <\/p>\n Mosey up to main road, turning right and head to shelter.\u00a0 Upon arrival at shelter, grab some table for:<\/p>\n Erkins x 10 IC<\/p>\n Dips x 10 IC<\/p>\n Mosey lap around parking lot<\/p>\n REPEATO<\/p>\n At this point the #breaksomething Pax were spotted as they were headed back to the parking lot.\u00a0 Time to get moving!<\/p>\n We took the back trail towards the parking lot.\u00a0 YHC was passed by some elite guys…Vig and Balco.\u00a0 Looking strong.<\/p>\n Arrived at parking lot with 1 minute to spare.\u00a0 Close enough.\u00a0 DONE!!!<\/p>\n NMM<\/strong><\/p>\n Beautiful does not begin to describe the AO this morning. Deer and geese were spotted along our journey.<\/p>\n Serious coordination among some of the Pax.\u00a0 Huckleberry and Splash with matching shirt\/shorts combos.\u00a0 Touch Me Not and YHC also with matching outfits.<\/p>\n Logged 3.32 miles this morning.\u00a0 Per Garmin watch, burned 982 calories.\u00a0 Workout described as “overachieving.”\u00a0 Huh.<\/p>\n Finishing with the other Pax was impressive.\u00a0 Nice to see some guys that normally do not workout together.<\/p>\n As COT was being completed, it was noted that Bluto was nowhere to be seen.\u00a0 A search party was organized, but Bluto was soon spotted.<\/p>\n YHC pointed out that I now know that the majority of the Pax are physically capable of driving West.\u00a0 Looking forward to seeing all of you at #BBBC.\u00a0 See Schneider to Q.<\/p>\n Announcements\/Prayer Requests<\/strong><\/p>\n Several expansion opportunities coming up.\u00a0 See Starfish if interested in volunteering.<\/p>\n #Dashpaxruckers tomorrow morning. BAM will send out route.<\/p>\n Plunger took out the consolidated group.<\/p>\n Great work by everyone this morning.\u00a0 Thanks for opportunity Fingers.\u00a0 Have a great day!<\/p>\n Spamalot<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Date:\u00a0 02\/24\/18 Q:\u00a0 Spamalot Pax:\u00a0\u00a0Splash, Ripple, Starfish, Fingers, Huckleberry, Touch-Me-Not, Quiver, Spamalot A glorious morning greeted 8 excited Pax this morning for the best-darn Saturday morning AO in the #dashpax.\u00a0 Upon arrival, YHC noticed many other vehicles belonging to fellow F3 Pax.\u00a0 The #breaksomething guys were out there somewhere.\u00a0 Running and running fast. At […]<\/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-3853","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Spamalot","date":"02\/24\/18","pax":"Splash, Ripple, Starfish, Fingers, Huckleberry, Touch-Me-Not, Quiver, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3853","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=3853"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3853\/revisions"}],"predecessor-version":[{"id":3854,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3853\/revisions\/3854"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3853"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3853"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3853"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}