PAX:\u00a0Cheesesteak, jiminy, geppetto, wobegon, snooki, litterbox, FNG wrangler, mutton, root canal (WD), hazer, chisel, goofy, alright alright, schnitzel, cobra, greenspan, gelding (co-WB), tonka (co-WB), bevo, Burns (co-WB)<\/p>\n
Warm-o-Rama
\nSSH x 20
\nIST x 15
\nHillbilly x 15
\nSSH x 10
\nMerkin x5
\nPeter Parker x5
\nParker Peter x5
\nMerkin x5<\/p>\n
The Thang:
\nMosey to Corpening Plaza with one stop along the way to pick up the 6 – LBCs x15, Freddie Mercury x15<\/p>\n
Four Corners
\nStart in the middle of the plaza for one exercise IC, then choose your own adventure between stations, completing all 4 in the Pax desired order.
\nCircuit 1:
\nCarolina Dry Docks x15 in the middle, then:
\nWall-sit w\/Jack Reacher x15
\nMountain climber w\/merkin X15
\nJump squat x20
\nLow flutter x20 dc<\/p>\n
Circuit 2:
\nLunge x5 each leg (neglected by the PAX) in the middle, then:
\nAussie Mountain Climbers x15 dc
\nWWIIs x20
\nCalf-raises x20
\nHeels to Heaven x20<\/p>\n
Circuit 3: Repeato C1
\nCircuit 4: Repeato C2, special attention called to the lunges<\/p>\n
Mosey back to Bailey Park, one stop to pick up six. Root Canal led us in an inhuman amount of merkins.<\/p>\n
Mary:
\nMutton Crunch x12 each leg
\nAbe Vigoda x5
\nAmerican Hammer x15<\/p>\n
NMM:
\nThanks to @BAM for encouraging me to go to Q School two weeks ago. I didn’t attend. VQ nerves led me to start doing hillbillies after calling out ISTs, and I routinely forgot the ‘exercise’ command until @Geppetto reminded me. I imagine I could have benefitted from Q School.<\/p>\n
Root Canal is part human part machine, but that’s not news to most. Waiting for the six on the way back to Bailey Park, he cranked out about 568 merkins while the rest of us did maybe 10.<\/p>\n
I was expecting more general smack talk, but maybe it was just faux-respect for a VQ. A few snide comments were made re: the mosey up the hill to 4th & Liberty. I hope it didn’t ruin your day.<\/p>\n
Pax showed an almost innate ability to follow directions during the 4 quarters portion of class with one consequential exception. Heading into circuit two, Pax were too eager to start the beatdown and went ahead without the exercise in the middle. They only received the slightest of reprimands for their behavior.<\/p>\n
Welcome Wrangler – This morning we were joined by fng Jean (like john, but not really) Novenarrio (probably butchered the spelling), who is a skateboarding body-builder from NoVa that loves his wife. YHC settled on Wrangler after suggestions of Avril, Chardon, and others.<\/p>\n
It was a pleasure being given the opportunity to lead this morning. I was honored and humbled to see all of you work so hard while I was at the helm.<\/p>\n
Announcements:
\n– Geppetto has Q at IS tomorrow
\n– My wife (Mrs. Burns to you) is teaching yoga classes @ West Salem Public House, aka The House That Fokker Built. $10 gets you a yoga class and a beer every Saturday at 3:00 PM starting tomorrow. Any Pax or Pax affiliates who enjoy yoga and beer will find a delightful combination of the two at an astonishingly reasonable price.<\/p>\n
Prayer Requests:
\nGreenspan’s family friend who was recently diagnosed with breast cancer
\nMember at Goofy’s church lost her son to opioid overdose, general request for all suffering from addiction
\nYHC took us out acknowledging Our Father’s Goodness and lifting up the aformentioned concerns.<\/p>\n
Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"
PAX:\u00a0Cheesesteak, jiminy, geppetto, wobegon, snooki, litterbox, FNG wrangler, mutton, root canal (WD), hazer, chisel, goofy, alright alright, schnitzel, cobra, greenspan, gelding (co-WB), tonka (co-WB), bevo, Burns (co-WB) Warm-o-Rama SSH x 20 IST x 15 Hillbilly x 15 SSH x 10 Merkin x5 Peter Parker x5 Parker Peter x5 Merkin x5 The Thang: Mosey to Corpening […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-4644","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Burns (VQ)","date":"4\/27\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4644","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4644"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4644\/revisions"}],"predecessor-version":[{"id":4650,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4644\/revisions\/4650"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4644"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4644"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4644"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}