Q: Whirly<\/p>\n
Date: 11\/01\/18 (aka “the day after Halloween”)<\/p>\n
Pax: Mutton, Cherry Pie, Thistle, Root Canal, Whirly<\/p>\n
Five pax extended the Halloween theme by dressing up like athletes and “running” around Hanes Park and doing various Herculean exercises, to wit:<\/p>\n
WARMORAMA<\/p>\n
Mosey one lap around the track<\/p>\n
SSH X 20 IC<\/p>\n
IST X 20 IC<\/p>\n
Whirly w\/ clap x 20 IC<\/p>\n
THE THANG<\/p>\n
Four sets of exercises:<\/p>\n
1- Box jumps, dirkins, gas pumps<\/p>\n
2- Left leg step-ups, dips, low dollys<\/p>\n
3- Right leg step-ups, irkins, penguin crunches<\/p>\n
4- Squats, Carolina drydocks, low flutters<\/p>\n
Do one set of exercises, then run one lap around the track.\u00a0 The plan was to do 20 reps of each exercise on the first go around, followed by reps of 15, then 10, then 10 again, 15, 20 (time permitting).<\/p>\n
No one went all the way down and back up the ladder.<\/p>\n
ANNOUNCEMENTS\/PRAYER REQUESTS<\/p>\n
Zima, Litterbox, Huckleberry are doing a green beret challenge this weekend.\u00a0 Prayers for safety.<\/p>\n
Dr. Craig Mills (34) passed away suddenly this week.\u00a0 Prayers for his family.<\/p>\n
The political tone of our country (“If you don’t agree with me, then you are an immoral idiot.”)<\/p>\n
Root Canal reminded us that God is bigger than all of the problems and encouraged us to find people that disagree with us and show love to them.\u00a0 Disagreements are ok, but we don’t have to be vitriolic towards those who disagree with us.<\/p>\n
MOLESKIN<\/p>\n
As is the case for every event that causes me to stay up late (Super Bowl, World Series game 7, National Championship football game, etc.), I will always have a Q the following day.\u00a0 Today was Exhibit Z.<\/p>\n
Cherry Pie was struggling today- he didn’t even lap me twice.<\/p>\n
Thistle is not a big fan of bifurcating the left leg step-ups and the right leg step-ups.\u00a0 Let’s just say he “took matters into his own hands.”<\/p>\n
During our initial mosey to the track for a warmup lap, Root Canal complained, “This is not Flatline; we can warm up.”\u00a0 #trusttheQ<\/p>\n
I would love to report other noteworthy MC, but I was by myself the whole time, so couldn’t hear anything that might be worth reporting.\u00a0 #sorry<\/p>\n
YHC took us out.<\/p>\n
Thanks for the keys, Thistle.\u00a0 WIB is an easy Q.\u00a0 If you don’t feel comfortable Q’ing a workout, but want to ease your way into it, WIB would be a great way to start.<\/p>\n","protected":false},"excerpt":{"rendered":"
Q: Whirly Date: 11\/01\/18 (aka “the day after Halloween”) Pax: Mutton, Cherry Pie, Thistle, Root Canal, Whirly Five pax extended the Halloween theme by dressing up like athletes and “running” around Hanes Park and doing various Herculean exercises, to wit: WARMORAMA Mosey one lap around the track SSH X 20 IC IST X 20 IC […]<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,84],"tags":[],"class_list":["post-6767","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-wib"],"acf":{"q":"","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6767","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6767"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6767\/revisions"}],"predecessor-version":[{"id":6769,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6767\/revisions\/6769"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6767"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6767"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6767"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}