Q: Sassy
\nDate: 06\/11\/2018
\nPAX: Drama Queen, Boomerang, Vegemite, Zebra (former FNG Richard Watkins), Sassy<\/p>\n
YHC arrived at the Village\u2019s premier Monday workout to find a couple cars already parked and ready to roll. YHC then noticed a potential FNG walking across the parking lot only to hear \u201cis this the F3 workout?\u201d Those words were music to YHC\u2019s ears and he joined us to make it an even handful this morning in the gloom. It went a little something like this:<\/p>\n
Warm-O-Rama<\/strong> Mosey to Publix parking lot, stopping periodically on the way for the following:<\/p>\n Whirly with the Clap x15 IC The Thang<\/strong> 1st corner: 5 Burpees and 10 Lunges each leg Any good workout should be repeated, so we decided to repeat it for good measure.<\/p>\n Mary<\/strong> was on the move today. We did the following while moseying back to the parking lot:<\/p>\n Captain Thor: 1 WWII Sit-up\/4 American Hammer combination up to 5 WWII\/20 AH Fin!<\/p>\n Prayer Requests\/Announcements<\/strong> YHC\u2019s daughters are performing in a dance recital tomorrow night and Zebra\u2019s daughters are performing Saturday.<\/p>\n Shmedfest \u2013 It is at the Fairgrounds in late August, see Plunger for details. <\/p>\n NMM<\/strong> It was a very respectful PAX this morning. DQ always pushes everyone to go farther. Boomerang was the typical silent assassin and dominated everything about the workout. Vegemite was also crushing it and YHC enjoyed getting to chat with him some during the workout. <\/p>\n Boomerang has also agreed to Q VI on 6\/25, what a HIM! YHC is in need of Q\u2019s starting in July so reach out if you are interested.<\/p>\n YHC took us out praying for the above requests as well as for peace in this world of turmoil.<\/p>\n Have a good week, everyone!<\/p>\n","protected":false},"excerpt":{"rendered":" Q: Sassy Date: 06\/11\/2018 PAX: Drama Queen, Boomerang, Vegemite, Zebra (former FNG Richard Watkins), Sassy YHC arrived at the Village\u2019s premier Monday workout to find a couple cars already parked and ready to roll. YHC then noticed a potential FNG walking across the parking lot only to hear \u201cis this the F3 workout?\u201d Those words […]<\/p>\n","protected":false},"author":376,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-5207","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Sassy","date":"06\/11\/2018","pax":"Drama Queen, Boomerang, Vegemite, Zebra (former FNG Richard Watkins), Sassy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5207","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5207"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5207\/revisions"}],"predecessor-version":[{"id":5227,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5207\/revisions\/5227"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5207"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5207"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nAbe Vigoda x10 IC
\nPeter Parkers x10 IC
\nParker Peters x10 IC<\/p>\n
\nArm Swirly Things (F&B) x10 IC
\nSeal Claps x10 IC
\nOverhead Claps x10 IC<\/p>\n
\nNow that we\u2019ve warmed up via mosey to Publix, YHC figured that hopping on BLIMPS would be the best way to travel for the meat of the workout. We utilized a 4 corners style workout for this exercise, going in the following order:<\/p>\n
\n2nd corner: 15 ISTs and 20 Merkins
\n3rd corner: 25 Plank Jacks and 30 Squats
\n4th corner: 35 LBCs and 40 Freddie Mercs (single leg)<\/p>\n
\nLow Flutter x10 IC
\nPenguin Crunch x20 IC<\/p>\n
\nBoomerang\u2019s son\u2019s shoulder<\/p>\n
\nZebra comes to us as a therapist for mental health and substance abuse. He was EHed by a friend of his from F3 Raleigh (didn’t catch his name). He has 3 daughters: a 9 year old and 4 year old twins. Originally from Henderson, he officiates high school and college football and basketball, hence the name Zebra. We gathered all of this intel without him realizing we were trying to name him, which made it even better. He did a great job and we look forward to seeing him in the Village AOs in the future! We enjoyed getting to know him throughout the workout.<\/p>\n