Urban Assault 5\/10\/18<\/p>\n
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PAX<\/p>\n
Tuco, Thistle, Root Canal, Cobra, Jar Jar, Snooki, Cheesesteak, Starfish and (QIC) Closer<\/p>\n
F3 is a national network of free, peer-led workouts for men. We plant, grow and serve these groups to invigorate male community leadership. I am not a professional. Modify as necessary. Have fun!<\/p>\n
Last week our very own site Q shared about renewable energy and Wind Turbines. Today will be dedicated to Windmills. Earliest known wind powered grain mills and water pumps were used by the Persians in A.D. 500-900 and by the Chinese in A.D. 1200. The first windmill manufactured in the United States was designed in 1854<\/p>\n
Warm-o-rama
\nWindmill x15
\nWhirly with a clap x 15
\nSSH x 15
\nHillbilly x 15
\nMoroccan Night club x 15<\/p>\n
MOSEY around the dark alley behind Plant 64
\nWhile performing people\u2019s chair The Pax learned about the Vollis Simpson Whirligig Park in Wilson, NC. There are many unique and large\u00a0Windpowered sculptures that could be fun to visit<\/p>\n
Windmills were used to pump water. We performed a cascade waterfall of exercises
\nStart at the wall
\nWall Sit -> Duck walk out across alley -> Donkey Kick x15
\nWall Sit -> \u00a0Duck walk out 3\/4 across alley ->\u00a0Donkey kicks x10
\nWall Sit -> Duck walk out 1\/2 across alley\u00a0-> Donkey kicks x 5
\nWall Sit -> Duck walk out 1\/4 across alley<\/p>\n
Mosey up the stairs to to Long Branch Trail
\nWindmills were used to mill grain or grind.
\nPAX performed a 3 Man Grinder. 1 man on each side of the bridge performing exercises while the other man ran
\n5~mins \u2013 Squats, Merkins, Run
\n5~mins \u2013 Lunges, Plank, Run<\/p>\n
5~mins – Overhead Press, American Hammer, Run<\/p>\n
5~mins \u2013 Mt Climber, LBC, Run<\/p>\n
Mosey across the second bridge to enjoy the view of downtown and across 52 to East Winston. \u00a0While performing IST, Dips and Step Ups the Q shared thoughts\/goals of the Dash PAX being leaders across the entire city.<\/p>\n
Time wasting mosey back to and around Bailey Park.<\/p>\n
When YHC thinks of Windmills I think of DON QUIXOTE. When I think of Don Quixote I think of Man of La Mancha<\/p>\n
MARY accompanied by Man of La Mancha<\/p>\n
Freddy Mercury x 15
\nHeels to Heaven x 15
\nPenguin Crunch x 15
\nLow Flutter x 15<\/p>\n
Box Cutter x 15
\nAmerican Hammer x 15<\/p>\n
Hold Plank to the end of Impossible Dream<\/p>\n
FIN<\/p>\n
<\/p>\n
COT<\/p>\n
YHC took us out thanking God for the PAX and the ability to exercise. Praise for Starfish\u2019s son\u2019s graduation on Sunday and overcoming challenges. Prayed for all that may be dealing with addiction.<\/p>\n
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NMM<\/p>\n
Bailey Park is a really great AO. There is a lot of area to explore. If you haven\u2019t visited Urban Assualt check it out. If you want to Q see Gepetto.<\/p>\n
PAX questioned Q as we headed down the loading dock. \u00a0There wasn\u2019t too much glass.<\/p>\n
Duck walk followed by a recovery wall sit looked good on paper.<\/p>\n
The bridge was literally humming as PAX sped across during the Grinder.<\/p>\n
Several PAX did call out Q for time wasting during the lap around Bailey Park stage. \u00a0YHC wanted to make sure we had exactly 5 minutes of Mary.<\/p>\n
Bringing showtunes to F3 might be questionable choice, but I loved how the PAX embraced it. Starfish started singing The Impossible Dream before I even started the music.<\/p>\n
During the final planks several PAX joined in to belt out, \u201cTo Dream the Impossible Dream, To reach the unreachable star!\u201d<\/p>\n
Bluto and Drama Queen may want to create the first F3 choir<\/p>\n
Great to see Tuco making the trek downtown.<\/p>\n
Cobras mustache lives.<\/p>\n
Root Canal and Thistle are always strong.<\/p>\n
While I shared my thoughts about East Winston Cheesesteak shared about the good things happening at SHARE. \u00a0Very cool organization.\u00a0https:\/\/www.share-ws.coop\/partners<\/p>\n
Enjoyed teaming up with Jar Jar and Snooki for the grinder.<\/p>\n
Strong group of men this morning and pleasure to Q!<\/p>\n
<\/p>\n
Announcements:<\/p>\n
Please join me tomorrow at Purgatory 7am at Speas for my second Q in two days.<\/p>\n","protected":false},"excerpt":{"rendered":"
Urban Assault 5\/10\/18 PAX Tuco, Thistle, Root Canal, Cobra, Jar Jar, Snooki, Cheesesteak, Starfish and (QIC) Closer F3 is a national network of free, peer-led workouts for men. We plant, grow and serve these groups to invigorate male community leadership. I am not a professional. Modify as necessary. Have fun! Last week our very […]<\/p>\n","protected":false},"author":202,"featured_media":4839,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-4838","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-urban-assault"],"acf":{"q":"Closer","date":"5\/11\/18","pax":"Tuco, Thistle, Root Canal, Cobra, Jar Jar, Snooki, Cheesesteak, Starfish and (QIC) Closer"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4838","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4838"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4838\/revisions"}],"predecessor-version":[{"id":4844,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4838\/revisions\/4844"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/4839"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4838"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4838"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4838"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}