PAX: Turnover, Wobegone, Goofy, TPS, Palin, Boomerang, Manscape (QIC)<\/p>\n
Warm-o-Rama<\/p>\n
SSH x 20 IC
\nIST X 15 IC
\nAbe Vigodas x 12 IC
\nWhirlys X 15 IC
\nSeal Claps x 20 IC
\nOverhead Claps x 20 IC<\/p>\n
Mosey to far side of school at light pole
\nBegin with one merkin at light pole,
\nMosey to next light pole and increase reps by one
\nContinue to each light pole and continue to increase reps
\n11 light poles, 66 merkins total<\/p>\n
Return trip
\nBegin with one plank jack
\nLunge walk to next light pole and increase reps by one
\nContinue to each light pole and increase reps
\n11 light poles, 66 plank jacks total<\/p>\n
Next was:<\/p>\n
Carolina Dry Docks
\nSquats
\nWWII Sit-Ups<\/p>\n
Begin first light pole with
\n1 CDD, 2 Squats and 3 WWIIs
\nApollo Creed halfway up hill toward Polo Road and
\ndo 4 CDDs 5 Squats, and 6 WWIIs
\nApollo Creed to top of hill for
\n7 CDDs 8 Squats and 9 WWIIs
\nContinue downhill
\nfor 10-11-12 reps
\nand back to beginning for
\n13-14-15 reps<\/p>\n
Repeat above with
\nWide Merkins, Jack Reachers and LBCS<\/p>\n
Followed by<\/p>\n
Divide into one group of 3 and one group of 4
\nSelect one rock for each group<\/p>\n
Partner One does Wall Sit
\nPartner Two planks
\nPartner 3 (and 4) Cusack rock round circle
\nSwitch positions so that everyone has been in each position twice<\/p>\n
No time for Mary<\/p>\n
COT<\/strong> Prayer Requests YHC took the PAX out giving thanks that we could all be out today.<\/p>\n NMM<\/strong><\/p>\n Rampant MC before, during and after workout regarding Turnover’s previous F3 name when he was with F3 in Raleigh – GobStopper ! PAX: Turnover, Wobegone, Goofy, TPS, Palin, Boomerang, Manscape (QIC) Warm-o-Rama SSH x 20 IC IST X 15 IC Abe Vigodas x 12 IC Whirlys X 15 IC Seal Claps x 20 IC Overhead Claps x 20 IC Mosey to far side of school at light pole Begin with one merkin at light pole, Mosey to […]<\/p>\n","protected":false},"author":45,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-5994","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Manscape","date":"08\/16\/2018","pax":"Turnover, Goofy, TPS, Palin, Wobegone, Boomerang, Manscape, (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5994","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\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5994"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5994\/revisions"}],"predecessor-version":[{"id":5996,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5994\/revisions\/5996"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5994"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nShmedfest- August 25th – 4:00-10:00 PM at Fairgrounds
\nStay tuned for final details regarding Shmedfest morning convergence on 8\/25
\nRugged Maniac is upcoming – See Palin for details<\/p>\n
\nAll suffering from addictions
\nPrayers for Proehl
\nPrayers for Palin’s mom in recovery<\/p>\n
\nPAX were unaware that he had been re-named at Mayhem a couple of months ago, observations from some PAX that this was unprecedented.
\nAll PAX present (except Turnover) believe GobStopper to be a cooler name.
\nQ Fail on cadence during Abe Vigodas – (was paying to much attention to the MC)
\nQ probably should have re-thought the lunge walks
\nAppreciate the support from the group today!
\nThanks for the keys Wobegone !<\/p>\n","protected":false},"excerpt":{"rendered":"