6 PAX gathered at Calvary Baptist Church for a WIB this morning….<\/p>\n
Warm-o-rama<\/p>\n
SSH, IW, Abe (oyo)<\/p>\n
The Pentagon – Run around the parking lot \u00a0in a pentagon shape stopping at each corner to perform an exercise.<\/p>\n
Exercises – the pax were tricked! \u00a0at the first stop, a little motivation was provided and the pax performed as many merkins as possible in one minute. \u00a0we then ran to the next stop and performed 20 viaducts. \u00a0next stop, as many squats as you can in one minute. \u00a0next stop as many LBCs as possible in one minute. \u00a0The final stop, jump over the brick burpees (regular burpee but you have to jump over a brick after each one) x 5. \u00a0Then back to the first stop………..repeat your numbers (merkins, squats, LBCs) – however many reps you did for your max in one minute is how many you must do before moving to the next station…..ready…..go!<\/p>\n
614…..Mary……Low Flutter<\/p>\n
FIN<\/p>\n
prayers – Thistle knows someone going through a difficult divorce and needs prayers for safety and support. \u00a0Erin Rose (may not be spelled correctly) is a child who just lost the battle brain cancer.<\/p>\n
YHC took us out praying for those who need F3, those that want F3 but struggle, for those going through relationship difficulties, and the children battling cancer -we will never understand but open your kingdom to these little ones who never deserve the fight the fight that they are given.<\/p>\n
<\/p>\n
MC – early mc about as many reps as I can…hahaha…that’s not wib but watch this. \u00a0By lap three, “your number” became an extremely difficult task, and by lap 5, everyone was mad at themselves for the strong push right out of the gate. \u00a0over 200 merkins, squats, and LBCs were done. over 2 miles covered.<\/p>\n
MC about how root canal totaled 50 reps this morning…..not true, that guy gets after it! great to workout with him again this morning.<\/p>\n
Cherry Pie has been traveling and busy recently so he has not been able to post as much……it did not show. \u00a0maybe he has been running instead of driving for this “travel”…<\/p>\n
Whirly was extremely strong this morning. \u00a0He quoted “bad knees” early, I would hate to see him with good knees!<\/p>\n
TMN had an extra push this morning….maybe it was the tequila he drank at my house last night! – which i regretted when the alarm went off and again on lap 2.<\/p>\n
Thistle, thank you for the keys. \u00a0i apologize for any damage, but it was a rough group and i drank too much last night!<\/p>\n","protected":false},"excerpt":{"rendered":"
6 PAX gathered at Calvary Baptist Church for a WIB this morning…. Warm-o-rama SSH, IW, Abe (oyo) The Pentagon – Run around the parking lot \u00a0in a pentagon shape stopping at each corner to perform an exercise. Exercises – the pax were tricked! \u00a0at the first stop, a little motivation was provided and the pax […]<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5346","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Huckleberry","date":"6\/21\/18","pax":"Touch Me Not (WB), Thistle (WD), Root Canal, Whirly, Cherry Pie"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5346","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5346"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5346\/revisions"}],"predecessor-version":[{"id":5347,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5346\/revisions\/5347"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}