I arrived at 6:56 and was happy to see 4 eager PAX waiting for their Q. \u00a0IS has had some low numbers lately and I was not sure what to expect from attendance this morning. \u00a0After a little small talk, we started with a slow mosey to the softball fields at Hanes Park for Warm-a-Rama.<\/p>\n
SSH x 25<\/p>\n
IST x 20<\/p>\n
Whirly’s X 15<\/p>\n
Abe Vigoda x 15<\/p>\n
A few arm swirly things<\/p>\n
And we were off to the Intimidator; or so they thought. \u00a0We went one road beyond the Intimidator for a mix of running and strength training.<\/p>\n
A group of 2 Pax ran to the first stop sign and back while the remaining 3 performed an exercise. \u00a0Flip until each Pax had executed the following exercises as many times as they could, 2 rounds<\/p>\n
Merkins, Squats, combination Low Flutter and Juanitas<\/p>\n
Next stop, the playground. \u00a0For those who have experienced my Q’s, I am big on working the opposite muscles.<\/p>\n
Each Pax grabbed a swing for 5 rounds of Reverse Rows. \u00a0We started with 25 Rows, followed by 10 Burpees, then 20 Rows, followed by 10 Burpees. \u00a0We went all the way down to 5 Rows.<\/p>\n
That made 75 Reverse Rows and 50 Burpees.<\/p>\n
Onto the tennis benches for 7 Layers of Dip. \u00a0After each series of dips, we executed one of the following:
\n14 Merkins<\/p>\n
7 Box Jums<\/p>\n
14 Derkins<\/p>\n
21 Low Flutters<\/p>\n
14 Mutton Crunch each leg<\/p>\n
14 Juanita<\/p>\n
Lastly, on our last legs we made it to the pull up bars for 2 sets of “Chin Up Hangs” for 30 and 20 seconds respectively. \u00a0That was a crowd pleaser.<\/p>\n
With 5 minutes left, we ran to the newly paved Northwest Blvd and after 2 stops for more Mary, we arrived at Brunson right at 8am.<\/p>\n
<\/p>\n
Once again, I am thankful for the Pax who made it out this morning and took advantage of much of what this site has to offer.<\/p>\n
Thistle needs help with hydration stations at Groves Stadium for the Beat the Heat Run. \u00a0All running will be on site so you will see some great competitors.<\/p>\n
YHC took us out praying for an ease in political tensions both domestically and abroad.<\/p>\n
On that note, F3 Winston Salem has participants of all parties and beliefs. \u00a0What we have in common is a love for one another and an intense love of our community. \u00a0We may have different political leanings, but I pray we never let those differences overcome our faith and fellowship with one another.<\/p>\n
God Bless America!!<\/p>\n","protected":false},"excerpt":{"rendered":"
I arrived at 6:56 and was happy to see 4 eager PAX waiting for their Q. \u00a0IS has had some low numbers lately and I was not sure what to expect from attendance this morning. \u00a0After a little small talk, we started with a slow mosey to the softball fields at Hanes Park for Warm-a-Rama. […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93,1],"tags":[],"class_list":["post-5620","post","type-post","status-publish","format-standard","hentry","category-impossible-situation","category-uncategorized"],"acf":{"q":"Mutton","date":"07\/14\/2018","pax":"Root Canal, Lamb Chop, Palin, Thistle, Mutton"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5620","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5620"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5620\/revisions"}],"predecessor-version":[{"id":5624,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5620\/revisions\/5624"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5620"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5620"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5620"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}