After coming to F3 for two years I felt it was high time that I got to lead a work out so when TR gave me the opportunity I jumped at it. My previous scheduled date had to be called off secondary to minor toe surgery but this time despite having another procedure on my toe last Thursday I would not be denied. Here’s how it went:<\/p>\n
Warm-O-Rama<\/p>\n
SSH x20<\/p>\n
Arm swirly things forward and back x10<\/p>\n
Windmill (NOT ABE VOGODA)<\/p>\n
Merkins x15<\/p>\n
Peter Parkers x15<\/p>\n
Parker Peter’s x15<\/p>\n
The Thang:<\/p>\n
Mosey to flag pole<\/p>\n
Moroccan night club x15<\/p>\n
Bear crawl to 1st island and do 10 Burpees<\/p>\n
Crawl Bear to second island and repeto (#crowd pleaser)<\/p>\n
Repeat until 4 islands were visited<\/p>\n
Mosey to the playground<\/p>\n
Partner up (size\/strength did not matter)<\/p>\n
Dora wears pull ups<\/p>\n
Partner 1 does pull ups to failure while partner 2 starts on 100 LBCs then 150 Freddy Mercury’s and 200 Low flutter<\/p>\n
Flapjack until all exercises done<\/p>\n
Mosey on track to rock pile but stop and do 5 burpess at every corner (#Real crowd pleaser)<\/p>\n
Rock work:<\/p>\n
Curls x10<\/p>\n
Overhead press x10<\/p>\n
Chest press x10<\/p>\n
All IC with a lap around the circle between\u00a0 each one<\/p>\n
5 reps of the above OYO without the run<\/p>\n
Mosey to the wall for wall work<\/p>\n
People’s chair with Jack Reachers x20<\/p>\n
Mike Tyson’s x10<\/p>\n
Mosey to the Lido deck<\/p>\n
Lunges, Step ups, box jumps, Dips, Derkins, Irkins and Carolina Dry docks were all done<\/p>\n
Mosey to parking lot for Mary<\/p>\n
Mary:<\/p>\n
Various exercises as called by the Pax<\/p>\n
Fin<\/p>\n
COT<\/p>\n
TR took us out thanking HIM for the day, the fellowship and the men and women of our armed services.<\/p>\n
NMM:<\/p>\n
Copious comments regarding Splash’s parenting skills early on. Some other comments may have been missed.<\/p>\n
Announcements:<\/p>\n
Hoptoberfest announced a Brenner’s Children’s Hospital fund raiser with Tiger Kim Tae Kwon Do where he will personally break 4,000 boards with a single kick (I think that’s what he said), DM him for details<\/p>\n
Splash is still raising money for LLS 2 weeks and close to his goal of 50k<\/p>\n
Bam noted the El Buen Camino fund raiser 5k at Wake Forest next Friday evening, DM him for details<\/p>\n
TR is looking for Purgatory Qs and noted an opportunity to serve on city committees that help the community. DM him for details on both.<\/p>\n
Thanks TR for the keys!!!<\/p>\n","protected":false},"excerpt":{"rendered":"
After coming to F3 for two years I felt it was high time that I got to lead a work out so when TR gave me the opportunity I jumped at it. My previous scheduled date had to be called off secondary to minor toe surgery but this time despite having another procedure on my […]<\/p>\n","protected":false},"author":174,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-5053","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Ripple","date":"5\/26\/18","pax":"Splash, Total Recall, Resister, Hobtoberfest, Capri Sun, Juice Box, Parkay, Ziggy Stardust, Sgt Shultz, Bam, Pony Express, Burlap, Whirly, Lite Brigade, Root Canal, Cardiac Arrest, Ripple"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5053","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\/174"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5053"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5053\/revisions"}],"predecessor-version":[{"id":5054,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5053\/revisions\/5054"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5053"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5053"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5053"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}