7 PAX showed up for a fairly nice fall morning at TRQ.<\/p>\n
WARMARAMA:<\/strong><\/p>\n SSH, Arm Swirly things for both forward and backward<\/p>\n Mosey to Flagpole<\/p>\n Whirly with a Clap, sealclaps<\/p>\n Mosey to far corner of Parking Lot<\/p>\n Abe Vigoda, very old man style, maybe too old<\/p>\n Mosey to Rock Pile<\/p>\n 4 stations with a suit of cards at each station and a list of exercises, reps for the exercises were based on the number on the card, with Ace and Face cards being 10.\u00a0 YHC did not stack the decks.<\/p>\n Station #1\u00a0Spades:<\/strong><\/p>\n Choose a medium rock<\/p>\n 3 cards for the round<\/p>\n Cards 2-6 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Skull Crusher<\/p>\n Cards 7-10\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Bench Press<\/p>\n Face Cards to Ace\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Curls for the Girls<\/p>\n One lap around the circle stopping at\u2026<\/p>\n Station #2\u00a0Diamonds:<\/strong><\/p>\n 3 cards for the round<\/p>\n Cards 2-6\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 WWII Sit-ups<\/p>\n Cards 7-10\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 American Hammer (double count)<\/p>\n Face Cards to Ace\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Freddie Mercury (double count) or Freddie Merkins<\/p>\n One lap around the circle stopping at\u2026..<\/p>\n Station #3\u00a0Clubs:<\/strong><\/p>\n 3 cards for the round<\/p>\n Cards 2-6\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Merkins<\/p>\n Cards 7-10\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Mike Tysons<\/p>\n Face Cards to Ace\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Jack Reachers<\/p>\n <\/p>\n One lap around the circle stopping at\u2026..<\/p>\n Station #4\u00a0<\/strong>Spades:<\/strong><\/p>\n 3 cards for the round<\/p>\n Cards 2-6\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Monkey Humpers<\/p>\n Cards 7-10\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Lunge (each leg)<\/p>\n Face Cards to Ace\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Squats<\/p>\n Repeato-almost made it through the full deck-49 of 52.<\/p>\n Mosey back to parking lot<\/p>\n MARY:<\/strong><\/p>\n Penguin Crunches<\/p>\n Mutton Crunches<\/p>\n LBC<\/p>\n COT:<\/strong><\/p>\n Prayers for Undertow\u2019s dad as he begins 2nd<\/sup> round of chemo, YHC sister as she begins a new round of chemo next week and prayers as YHC begins the process of retirement community looking for his mother. Wobegan reminded us we should extend kindness to those whose paths we cross as we never know what trouble may be going on in their lives, as we all got stuff at some point that we are dealing with.<\/p>\n YHC took us out.<\/p>\n MOLESKIN<\/strong>:<\/p>\n Not a lot of mumble chatter this AM, other than comments as 6 were doing Freddie Mercuries and we all wondered why Goofy was doing Merkins. Thus a new exercise Freddie Merkins (looks a lot like a Merkin, but sounds pretty cool).<\/p>\n Always a great way to start the day with the PAX of F3.\u00a0 Don\u2019t forget those you haven\u2019t seen out during the humid days of summer and invite the out.<\/p>\n","protected":false},"excerpt":{"rendered":" 7 PAX showed up for a fairly nice fall morning at TRQ. WARMARAMA: SSH, Arm Swirly things for both forward and backward Mosey to Flagpole Whirly with a Clap, sealclaps Mosey to far corner of Parking Lot Abe Vigoda, very old man style, maybe too old Mosey to Rock Pile 4 stations with a suit […]<\/p>\n","protected":false},"author":203,"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-6524","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Boomerang","date":"10\/4\/2018","pax":"TPS, Wobegan (WB), Ziggy (WD), Goofy, Undertow, Uncle Fester and Boomerang (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6524","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6524"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6524\/revisions"}],"predecessor-version":[{"id":6525,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6524\/revisions\/6525"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}