3\/17\/2018<\/p>\n
PAX: Starfish, Mutton, Butter, CheeseSteak, VanGogh, Roosevelt, Ziggy (WD), Darden (@F3Whiteville), LitterBox (WB), Goofy (Q)<\/p>\n
Run to the track<\/i><\/p>\n
Warm-o-Rama –<\/u> the usual<\/p>\n
Burpee Mile, the long wa<\/u>y
\n– Run around the track and at every corner, do 1,2,3, and 4 burpees
\n– Do sets of merkins, dips, CDD. X3
\n– Run track and do 2,4,6, and 8 burpees
\n– WW2, Carolina Viaduct, and Low Flutter X3
\n– Run track 3,6,9,12 burpees
\n– Squats, lunges, calf raises X3
\n– Run track do 4,8,12,16 Burpees<\/p>\n
Wall Work<\/u>
\n– Wall Sit, while pax hold wall sit, one pax at end runs 15 yards, does a burpee and returns to line. Continue this until all pax are complete
\n– Balls to Wall – down the line each pax do 2 derkins
\n– Wall sit – down the line, each Pax does 2 Mike Tysons
\n– Balls to Wall – each pax does 2 Australian Mountain Climbers down the line<\/p>\n
Education Hill<\/u>
\n– partner up. Pax one runs up hill, pax 2 does jump squats. Continue until all have done 75 jump squats as a duo<\/p>\n
Mary<\/u>
\n– Mutton Crunch, V-sits, Heels to heaven, and sufficiently more burpees to get to a pleasing number of 111 #MathMajors were happy.<\/p>\n
COT<\/u> – YHC took us out, thankful for His grace and this F3 brotherhood.<\/p>\n
Announcements<\/u>
\n– @VanGogh\u2019s sister had a baby last night – best wishes and congrats!
\n– Best wishes to Pax \u201cbreaking something\u201d today at the St Leo\u2019s run
\n– @Starfish announced that there is lots of expansion stuff going on. (And I mean a lot – Phoenix, DC, Colorado Springs, Omaha) See @Starfish to get involved. $$ available for travel
\n– Rucking at Calvary Sunday AM
\n– Prayers for all those who have made mistakes in their lives and are working to make themselves new. We need His grace and each other\u2019s support.<\/p>\n
NMM<\/u>
\n– HUGE Kotters to #RedwoodOriginal @Fizzy. He was not only back in person, he was also back in spirit. Had his MC game on. Starting with calling YHC\u2019s squats in warm-o-rama, back bends #SpeaksTheTruth. HC to your next #FizzyCountQ!
\n– Glad to have @Durden with us from @F3Whiteville. Learned 2 things 1) its pronounced \u201cwhiteVUL\u201d and 2) They call dips, #Copenhagen – YHC will now call dips by Copenhagen – major name upgrade.
\n– Also great to see @Butter. Kotters to @ButtersHair, who was spectacular
\n– @Ziggy led us in #Heels2Heaven. Count started out tough, but he quickly recovered to a strong F3 cadence count. Ready to Q! Tclaps
\n– YHC had a major Q fail and called @CheeseSteak by the wrong name all morning. #Cobains
\n– Strong work by all. @VanGogh calculated 111 burpees in all.
\n– This morning was one of the reasons why YHC posts. Just look at the picture on Twitter again.<\/p>\n","protected":false},"excerpt":{"rendered":"
3\/17\/2018 PAX: Starfish, Mutton, Butter, CheeseSteak, VanGogh, Roosevelt, Ziggy (WD), Darden (@F3Whiteville), LitterBox (WB), Goofy (Q) Run to the track Warm-o-Rama – the usual Burpee Mile, the long way – Run around the track and at every corner, do 1,2,3, and 4 burpees – Do sets of merkins, dips, CDD. X3 – Run track and […]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-4144","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"Goofy","date":"3\/17\/2018","pax":"Starfish, Mutton, Butter, CheeseSteak, VanGogh, Roosevelt, Ziggy (WD), Durden (@F3Whiteville), Fizzy, LitterBox (WB), Goofy (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4144","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4144"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4144\/revisions"}],"predecessor-version":[{"id":4153,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4144\/revisions\/4153"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4144"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4144"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4144"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}