7 pax (Mutton, Roosevelt, Van Gogh, Bluto, Toto, Thistle, Whirly) gathered at HP to run and do stuff:<\/p>\n
Before the running and doing stuff, a little warmorama:<\/p>\n
SSH x 25 IC<\/p>\n
IST x 20 IC<\/p>\n
Whirly clappers x 20 IC<\/p>\n
Abe Vigoda x 10 IC<\/p>\n
Running:<\/p>\n
Run one lap around the track, then do the following stuff:<\/p>\n
Round 1<\/p>\n
Dirkins x 20 OYO<\/p>\n
Box jumps x 20 OYO<\/p>\n
Low flutters x 20 OYO<\/p>\n
Run one lap around the track, then do the following stuff:<\/p>\n
Round 2<\/p>\n
Merkins x 20 OYO<\/p>\n
Right leg step ups x 20 OYO<\/p>\n
Mutton crunch (right side) x 20 OYO<\/p>\n
Run one lap around the track, then do the following stuff:<\/p>\n
Round 3<\/p>\n
Irkins x 20 OYO<\/p>\n
Squats x 20 OYO<\/p>\n
Gas pumps x 20 OYO<\/p>\n
Run one lap around the track, then do the following stuff:<\/p>\n
Round 4<\/p>\n
Dips x 20 OYO<\/p>\n
Left leg step ups x 20 OYO<\/p>\n
Mutton crunch (left side) x 20 OYO<\/p>\n
Keep running and doing stuff until 6:15<\/p>\n
NMM<\/p>\n
Van Gogh flawlessly articulated the F3 mission statement prior to the beat down.<\/p>\n
Van Gogh would appreciate it if all the pax could\/would be willing to articulate the F3 mission statement prior to all beat downs.<\/p>\n
There is an expectation by some pax for the WIB Q to post a detailed preblast with turn by turn directions, exercises and numbers of reps, even if all the pax have to do is show up and do what is prescribed (like most other workouts). YHC was unable to determine if the source of this expectation is merely the expectation itself, or something more concrete. \u00a0Either way, if you preblast it, [some of the pax] will come. \u00a0If you don\u2019t, they might not.<\/p>\n
Van Gogh can tell you \u201cwhy they\u2019re called gas pumps.\u201d<\/p>\n
Announcements<\/p>\n
UA now launches from Bailey Park. \u00a0Blue Steel has his VQ there tomorrow. \u00a0Blue Steel is Snooki\u2019s brother- consider yourself warned.<\/p>\n
IS will launch an hour early (6:00) Saturday to help facilitate the team helping with the Habitat for Humanity project.<\/p>\n
Prayer requests<\/p>\n
Thistle\u2019s son is deployed and his communication with Thistle is more limited than that of most fathers\/sons.<\/p>\n
Josiah (Aladdin) has been deployed to Afghanistan.<\/p>\n
COT<\/p>\n
YHC took us out with thanksgiving for what he have (and are constantly tempted to take for granted) and lifted up Thistle\u2019s son and Aladdin (Josiah Jeffers).<\/p>\n
Aye!<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
7 pax (Mutton, Roosevelt, Van Gogh, Bluto, Toto, Thistle, Whirly) gathered at HP to run and do stuff: Before the running and doing stuff, a little warmorama: SSH x 25 IC IST x 20 IC Whirly clappers x 20 IC Abe Vigoda x 10 IC Running: Run one lap around the track, then do the […]<\/p>\n","protected":false},"author":9,"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-4024","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Whirly","date":"03\/08\/18","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4024","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4024"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4024\/revisions"}],"predecessor-version":[{"id":4025,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4024\/revisions\/4025"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4024"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4024"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4024"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}