Finally !!!! cool weather. We have been waiting for real thing for some time and it finally arrived in force.<\/p>\n
We were missing \u00a0some of the usual suspects , as they were probably recovering from the big race over the weekend. Awesome work to all of you.<\/p>\n
Warm O Rama<\/strong>– SSH, Copper Head Squats, Peter Parker, Merkins, Abe Vigoda & Whirley with a clap.<\/p>\n Mosey to track, YHC brought along a headlamp to light the way.<\/p>\n The objective was to run 2 corners on the YMCA track. \u00a0Partner Up<\/p>\n FIRST CORNER: \u00a020 single count lunges (a) elbow plank (b), \u00a0flip flop. drop down to 12 single count lunges and same core exercise.<\/p>\n SECOND CORNER: \u00a010 pull ups (a) Al Gore or partner assist, flip flop. drop \u00a0to 8 pull ups on the second round.<\/p>\n We repeated this series 2 additional times.<\/p>\n MOSEY to to hill to locate cinder blocks- \u00a0All I can tell you is that nobody wanted to lift the brand new cinder blocks<\/p>\n Curls for the girls\/ skull crushers\/ bent over rows, \u00a0switch cinder blocks. \u00a0REPEAT<\/p>\n <\/p>\n MOSEY- to hill. \u00a0Partner (a) down to bottom of hill 5 burpees, partner (b) wall sit. Flip Flop. \u00a05 burpees to 1.<\/p>\n MOSEY to parking lot for Mary \u00a0( Low Flutter, Penguin Crunch’s, ????)<\/p>\n COT- We prayed for a young lady who was killed in our community and people still effected by the recent storms.<\/p>\n <\/p>\n Enjoyed spending time with the Pax this Monday and had a mini coffeteria with Vegamite and Drano. Thx Vegamite for treating us!!!!<\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Finally !!!! cool weather. We have been waiting for real thing for some time and it finally arrived in force. We were missing \u00a0some of the usual suspects , as they were probably recovering from the big race over the weekend. Awesome work to all of you. Warm O Rama– SSH, Copper Head Squats, Peter […]<\/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-6625","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Lite Brite","date":"10\/15\/18","pax":"Vegamite, Bulldog, Drano, DQ, Seargant Shultz, Lite Brite, Schneider"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6625","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=6625"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6625\/revisions"}],"predecessor-version":[{"id":6626,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6625\/revisions\/6626"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6625"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6625"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6625"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}