A bit cooler weather greeted the pax this morning with some humidity in the air. We had several sightings of some fast holes at different points of the workout. It looks as if they are adding some earthly beings to their midst. \u00a0I still have doubts I will ever be allowed to run again with these fast beings \u00a0after being “SLOW SHAMED” by Mongoose many months ago. \u00a0All is good because I forgave him a year after the date he shamed me<\/p>\n
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Warm O Rama- \u00a0 SSH, MTN CLIMBERS, MERKINS, Arm Swirley Things, Overhead Seal Claps<\/p>\n
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The Thing:<\/strong><\/p>\n <\/p>\n Mosey down to down into the heart of the parking lot to locate \u00a0” THE CONCRETE HILL<\/strong>“. \u00a0Objective was to traverse by various modes of transportation \u00a0half way up the hill and then take \u00a0a jog the long way around to the starting point to do some merkins. \u00a0We constructed a \u00a0road block along the way to keep the pax together.<\/p>\n (a) we waited for the to start of the merkins until the 6 got back \u00a0and everyone had to plank while waiting for the 6. \u00a0 We increased the # of merkins each time by 5.<\/p>\n #1- Bear Crawl\/ 5 merkins<\/p>\n #2- Forward Lunges\/ 10 merkins<\/p>\n #3- Crab Walk\/ 15 merkins<\/p>\n #4- Reverse Lunges\/ 20 merkins<\/p>\n <\/p>\n Mosey to the field<\/p>\n At the field we did a Jacobs ladder. Run 50 yards 10 burpees and come back to do 1 WW2 sit up . We added another road block(SSH) \u00a0when we got back to do the WW2 sit ups until the 6 got back from burpees. \u00a0So on and so forth until we got thru the ladder.<\/p>\n Alas time was running short. So the Q did an Omaha for the second ladder and we ran all the way down to the other end of the field 100 plus yards and did 20 diamond merkins and came back and did 20 Freddy Mercs.<\/p>\n Time was running short and did a mosey back to the parking lot where we had 5 minutes to do some popcorn Mary. I will try and remember a few of what we did.<\/p>\n Box Cutters, Penguin Crunches, Side Arm Plank kneel (not sure what Cheese Steak called it) and I know I am missing one.<\/p>\n It is always nice to meet new pax and today I met Barbie and Turnover for the first time. It just goes to show you that it is healthy to diversify your workout routine to meet some new people. \u00a0Great to see Hedwig after a prolonged absence due to his “HEART” rotation.<\/p>\n Announcements:<\/p>\n GAS GROUPS- be looking for email and twitters for this announcement.<\/p>\n <\/p>\n Prayer Requests:<\/p>\n First Responders and People in the path of the Hurricane, \u00a0Undertows Dad “Bob” as he recovers from surgery.<\/p>\n YHC took us out. It was great being out in a different setting this morning. Thx to all the Pax who showed up.<\/p>\n <\/p>\n LB<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" A bit cooler weather greeted the pax this morning with some humidity in the air. We had several sightings of some fast holes at different points of the workout. It looks as if they are adding some earthly beings to their midst. \u00a0I still have doubts I will ever be allowed to run again with […]<\/p>\n","protected":false},"author":224,"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-6249","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Lite Brite","date":"9.10.18","pax":"Huckleberry, Cheese Steak, Peeta, Litter Box, Chisel, Hazer, Touch Me Not, Barbie, Snookie, Drip, Sweet, Hedwig, Land Shark, Turnover, Lite Brite"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6249","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\/224"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6249"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6249\/revisions"}],"predecessor-version":[{"id":6254,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6249\/revisions\/6254"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}