Qs:\u00a0Tuco, Redeye, Bluto, Litterbox<\/p>\n
Date: 5\/28\/2018<\/p>\n
Pax:\u00a0Litterbox (co-Q), Boomerang, Singing Cowboy, Juice Box, Spamalot, Pony Express, Ziggy Stardust, FNG Barry (FKA Arthur Bender), FNG Wakanda (FKA Ben Bender), Le Freak, Boo Boo, FNG Picnic (FKA Michael Wu), Rust Bucket, Gepetto, Total Recall, Burlap, Sgt Schultz, Van Pelt, Cheese Steak, $5 Foot Long, Splash, Offsides, Root Canal, Greenspan, Bluto (co-Q), Redeye (co-Q), Screech, Burns, 6 mil, Van Gogh, Toe Tag, Drip\/Drub?, Tuco (co-Q)<\/p>\n
Chatting with Bluto last week and the plan for Monday was shared.\u00a0 Convergence at Leinbach Park of The Estate, The Outhouse and The Run & Gun with the other workouts happening as scheduled.\u00a0 YHC asked Bluto to get in on the fun and the Nantan honored me with the opportunity to be part of the Q team.\u00a0 With four Qs the 60 minutes was divided into four 15 minute segments.\u00a0 The entire planning of what each would do was done via three tweets between Bluto, Redeye and me.\u00a0 Did not even include Litterbox.\u00a0 #attentiontodetail<\/p>\n
As best as YHC recalls, here is what happened:<\/p>\n
WOR – Tuco<\/p>\n
SSH x 20 IC<\/p>\n
IW x 20 IC<\/p>\n
Raggedy Anne x 20 IC<\/p>\n
Mountain Climbers x 20 IC<\/p>\n
Whirly has the Clap x 20 IC<\/p>\n
Abe Vigodas x 20 IC<\/p>\n
Sun Gods F x 40<\/p>\n
Sun Gods R x 40<\/p>\n
Mosey to parking lot of school<\/p>\n
DB drills (2 or 3 groups) to end of parking lot<\/p>\n
Overhead clap x 40<\/p>\n
Seal clap x 40<\/p>\n
Hand off to next Q<\/p>\n
Thang 1 – Redeye<\/p>\n
Mosey to soccer field<\/p>\n
Run up first hill, across field, up second hill and do 3 squats, back to first hill and do 3 burpees, back to second hill and 3 squats then to bottom of first hill.<\/p>\n
Repeat for 6 reps, 9 reps and 12 reps.<\/p>\n
Hand off to next Q<\/p>\n
Thang 2 – Bluto<\/p>\n
Mosey to alley between two buildings and wall sit for a rest.<\/p>\n
Rebound drills x 25 and Mike Tysons x 15 – repeato<\/p>\n
Mosey around building and wall sit for rest.<\/p>\n
Overhead press x 25 and something else.<\/p>\n
Mosey around building and wall sit for rest.<\/p>\n
Thang 3 – Litterbox<\/p>\n
Mosey to Leinbach Park parking lot and partner up.<\/p>\n
Partner 1 Plankjacks, partner 2 lap around park, flapjack<\/p>\n
Partner 1 Mutton Crunch L, partner 2 lap around park, flapjack<\/p>\n
Partner 1 Mutton Crunch R, partner 2 lap around park, flapjack<\/p>\n
Mary – Litterbox<\/p>\n
Low Flutter<\/p>\n
LBC<\/p>\n
And scene!<\/p>\n
Announcements:<\/p>\n
– Throw away and don’t buy anymore Spam from Spamalot.\u00a0 Reported potential metal shavings may be present.\u00a0 Could it be any worse?<\/p>\n
– Splash continues to raise money for Leukemia Society, getting close to goal, keep donations coming.\u00a0 Great work Splash!<\/p>\n
SPECIAL ANNOUNCEMENT:<\/p>\n
– Sgt Schultz shared a powerful story on this Memorial Day about his grandfather in WWI and his colleague in the armed forces who both gave the ultimate sacrifice for their countries.\u00a0 He thanked them both for their service.<\/p>\n
– The Pax thanked Sgt Schultz, Toe Tag, all other brothers who served and all the men and women currently serving in our armed forces for their service.<\/p>\n
NMM:<\/p>\n
– FNG Boone joined us as Boo Boo EH.\u00a0 From Peabody, MA and getting married in two weeks.\u00a0 Asked if he we was a Red Sox fan and not knowing any better answered yes.\u00a0 Immediately Steinbrenner suggested with final name being Boone from Aaron F’ing Boone of the NYY who hit the homerun off Tim Wakefield of the Red Sox to send NY to 2003 World Series.\u00a0 (sincere apologies to Barry and Wakanda for hearing YHC drop a enthusiastic F bomb during this naming as I am also a Red Sox fan and recall that game very clearly.)\u00a0 Welcome Boone!<\/p>\n
– FNG Barry is Le Freak 2.0 Arthur Bender.\u00a0 When asked who his favorite super hero is he answered The Flash.\u00a0 Pax went for his civilian identity and Boomerang came up with Barry Allen…welcome Barry!<\/p>\n
– FNG Wakanda is Le Freak 2.1 Ben Bender.\u00a0 When asked who his favorite super hero is he answered The Black Panther.\u00a0 Despite his being 5 years old the Pax made zero allowance and immediately decided this was much, much, much too cool a name.\u00a0 A momentary pause and Le Freak suggested Wakanda which is The Black Panther’s home.\u00a0 Welcome Wakanda!<\/p>\n
– Few beverages were shared after the workout.\u00a0 Great fun and solid 2nd F with brothers.<\/p>\n
Thanks for push and support this morning.<\/p>\n
Bluto, thanks for opportunity.<\/p>\n
Redeye just kept the keys, no sharing.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Qs:\u00a0Tuco, Redeye, Bluto, Litterbox Date: 5\/28\/2018 Pax:\u00a0Litterbox (co-Q), Boomerang, Singing Cowboy, Juice Box, Spamalot, Pony Express, Ziggy Stardust, FNG Barry (FKA Arthur Bender), FNG Wakanda (FKA Ben Bender), Le Freak, Boo Boo, FNG Picnic (FKA Michael Wu), Rust Bucket, Gepetto, Total Recall, Burlap, Sgt Schultz, Van Pelt, Cheese Steak, $5 Foot Long, Splash, Offsides, Root […]<\/p>\n","protected":false},"author":133,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73,75,76],"tags":[],"class_list":["post-5058","post","type-post","status-publish","format-standard","hentry","category-run-gun","category-the-estate","category-the-outhouse"],"acf":{"q":"Tuco, Redeye, Bluto, Litterbox","date":"5\/28\/2018","pax":"Litterbox (co-Q), Boomerang, Singing Cowboy, Juice Box, Spamalot, Pony Express, Ziggy Stardust, FNG Barry (FKA Arthur Bender), FNG Wakanda (FKA Ben Bender), Le Freak, Boo Boo, FNG Boone (FKA Michael Wu), Rust Bucket, Gepetto, Total Recall, Burlap, Sgt Schultz, Van Pelt, Cheese Steak, $5 Foot Long, Splash, Offsides, Root Canal, Greenspan, Bluto (co-Q), Redeye (co-Q), Screech, Burns, 6 mil, Van Gogh, Toe Tag, Drip\/Drub?, Tuco (co-Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5058","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\/133"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5058"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5058\/revisions"}],"predecessor-version":[{"id":5059,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5058\/revisions\/5059"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}