07\/16\/18<\/p>\n
Q:\u00a0 Spamalot<\/p>\n
Pax:\u00a0\u00a0Fingers, DQ, Spicoli, Splash, Vegamite, 50 Dollar, Spamalot, Schneider, Harden, Sourmash<\/p>\n
<\/p>\n
The humidity was in full effect this morning as 7 faithful gathered for this week’s edition of the premier Monday beatdown.\u00a0 With no FNGs, we were off…literally<\/p>\n
<\/p>\n
Mosey (long way) to front parking lot near Peacehaven.\u00a0 Circle up for WarmoRama:<\/p>\n
SSH, OHC, Seal Clap, Jack Reachers, Copperhead squats, Whirly w\/clap, Mountain climbers.\u00a0 All IC, all x 15.<\/p>\n
<\/p>\n
Move over to upper track for some 4 Corners.\u00a0 At each corner of the track, perform the following:\u00a0 5 Burpees, 10 Merkins, 15 Plank Jacks, 20 LBCs.<\/p>\n
When done with all four corners of track, mosey to covered area.<\/p>\n
Erkins x 10, Dips x 10, R leg step up x 10, L leg step up<\/p>\n
<\/p>\n
Mosey to rear covered area for:\u00a0 Erkins x 15, Dips x 15, R leg step up x 15, L leg step up x 15<\/p>\n
<\/p>\n
Mosey to rear of Y, and grab two bricks.\u00a0 Mosey to track and partner up.<\/p>\n
Dora time.\u00a0 Partner 1 perform 25 curls, Partner 2 hold bricks at 90 degree angle until Partner 1 done with 25 curls.\u00a0 Flapjack, and repeat until duo has completed 100 reps total.<\/p>\n
<\/p>\n
Next – Partner 1 completes OHP, AMRAP.\u00a0 Partner 2 Cusak walks about 20 feet and back with bricks overhead.\u00a0 Flapjack and repeat until 200 reps complete.<\/p>\n
<\/p>\n
Next – Partner 1 completes bent over row.\u00a0 Partner 2 Cusak walks as above.\u00a0 Had to Omaha to 100 reps due to time.<\/p>\n
<\/p>\n
Return bricks and mosey back to parking lot for Mary.<\/p>\n
<\/p>\n
At this point, Harden, Schneider, and Sourmash appeared.\u00a0 Just finished morning run.\u00a0 Strong work, as they joined us for:\u00a0 LBCs, low flutter, mutton crunch, low dolly.\u00a0 all x 12, all IC<\/p>\n
TIME!<\/p>\n
NMM<\/p>\n
Again, YHC cannot emphasize how humid it was.\u00a0 Brutal.<\/p>\n
Spicoli was early, err….on time.\u00a0 Good to see him.<\/p>\n
Vegamite has definitely bec0me a regular.\u00a0 Has he Qd yet?<\/p>\n
Cobains to DQ and his shoulder.\u00a0 This was a lot of shoulder work!<\/p>\n
Great to meet 50 Dollar.\u00a0 23 and enrolled at the Citadel.\u00a0 Is a beast!!<\/p>\n
Fingers was wearing hoodie before and after beatdown.\u00a0 Rumor was that he is trying to make weight for a wrestling match.<\/p>\n
As 50 Dollar immediately noticed, Splash does not quit or even get tired.<\/p>\n
Announcements\/Prayer Requests<\/p>\n
Shmedfest is fast approaching.\u00a0 Keep tuned for more details.<\/p>\n
Prayers for co-worker, friend of DQ who lost battle to cancer.<\/p>\n
Patient of Splash just lost her battle with leukemia.<\/p>\n
Praise report – Spicoli’s mom recovering from knee replacement surgery.\u00a0 Already up and moving!!<\/p>\n
<\/p>\n
Thanks for opportunity to come back and visit the ol’ stomping grounds Sassy.\u00a0 YHC likes what you have done with the place.\u00a0 Keys are sitting on top of the pile of bricks.<\/p>\n
<\/p>\n
Spamalot<\/p>\n","protected":false},"excerpt":{"rendered":"
07\/16\/18 Q:\u00a0 Spamalot Pax:\u00a0\u00a0Fingers, DQ, Spicoli, Splash, Vegamite, 50 Dollar, Spamalot, Schneider, Harden, Sourmash The humidity was in full effect this morning as 7 faithful gathered for this week’s edition of the premier Monday beatdown.\u00a0 With no FNGs, we were off…literally Mosey (long way) to front parking lot near Peacehaven.\u00a0 Circle up for […]<\/p>\n","protected":false},"author":32,"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-5635","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Spamalot","date":"07\/16\/18","pax":"Fingers, DQ, Spicoli, Splash, Vegamite, 50 Dollar, Spamalot, Schneider, Harden, Sourmash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5635","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5635"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5635\/revisions"}],"predecessor-version":[{"id":5636,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5635\/revisions\/5636"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}