Date:\u00a0 11\/14\/18<\/p>\n
Q:\u00a0 Spamalot<\/p>\n
Pax: \u00a0Splash, Redeye, Offsides, Bathhouse, Zima, Burlap, Posthole, Huckleberry, Wobegon, Spamalot<\/p>\n
<\/p>\n
Given the recent “light rain,” the Site Q informed YHC yesterday that the back fields were a bit damp….ie flooded.\u00a0 No worries, never planned on going back there anyway.\u00a0 Plenty of nice parking lot area to cover.<\/p>\n
At the stroke of 5:30, YHC began with the oft-forgotten disclaimer.\u00a0 Five solid points that should (joking aside) be stated even in the absence of an FNG.\u00a0 Zima was so excited, he sat down to listen.\u00a0 Now THAT’s leadership.<\/p>\n
With the formalities over, we began with:<\/p>\n
WARMORAMA<\/strong><\/p>\n The normal hits, including:\u00a0 SSH, Abe Vigoedas, Whirly w\/clap, and OHC.\u00a0 All IC, most x 15.<\/p>\n <\/p>\n THE THANG<\/strong><\/p>\n Mosey to rockpile near Meadowlark Road.\u00a0 Grab a medium rock.<\/p>\n “LISTENING COMPREHENSION”<\/p>\n Time to see how well the Pax listen and retain information (we are all doomed).<\/p>\n Curls x 10 IC<\/p>\n Overhead Press x 10 IC<\/p>\n Skull Crushers x 10 IC<\/p>\n Bent over row x 10 IC<\/p>\n Squats x 10 IC<\/p>\n Return rocks to pile.<\/p>\n <\/p>\n Mosey past bus staging area and towards the newish park.<\/p>\n <\/p>\n Partner up, size not important.\u00a0 One partner grabs a large rock, the other a medium rock (appropriate for running with).\u00a0 John Cusak to the far end of the parking lot for instructions:<\/p>\n <\/p>\n Partner 1 stays and performs AMRAP of exercise while Partner 2 (with rock) traverses to far end of parking lot.\u00a0 Upon reaching far end of parking lot, Partner 2 leaves rock there and moseys back to Partner 1.\u00a0 Partner 1 gives rock to Partner 2, who begins exercises.\u00a0 Partner 1 moseys to rock and returns with it.\u00a0 Continue through all exercises.<\/p>\n <\/p>\n Exercises with rock:\u00a0 curls, overhead press, skull crushers, bent over rows, squats<\/p>\n Method of moseying (w\/rock):\u00a0 run (set 1), DB drills (set 2)<\/p>\n Thus at the end, each Pax had completed each exercise with the rock 2 time each and had run with rock 10 times.\u00a0 No joke.<\/p>\n Return the large rock to the nearest pile.<\/p>\n <\/p>\n Mosey to covered picnic area, leaving the rocks at the beginning of the sidewalk leading to the area.<\/p>\n Again with your partner:<\/p>\n Partner 1 stays at covered area and performs AMRAP of exercises (R leg stepup, L leg stepup and dips).\u00a0 Partner 2 moseys to rock and brings to covered area, leaving it for partner.\u00a0 Flapjack with Partner 2 performing exercises, while Partner 1 moseys to rock, grabs it and moseys to beginning of sidewalk.\u00a0 Continue to flapjack until all three exercises done.<\/p>\n Around this time, YHC was questioned if I had a watch and if I knew how to read it.\u00a0 The time was 6:11.\u00a0 Just enough time to return rocks to nearest pile and fast mosey back to parking lot.<\/p>\n No time for Mary.\u00a0 DONE!<\/p>\n NMM<\/strong><\/p>\n Fairly silent group of Pax this morning.<\/p>\n Apparently Zima is not a big fan of rules as he sat down during the disclaimer.\u00a0 Remember, a safe day is a fun day.<\/p>\n Appreciate the great partner work from Bathhouse.\u00a0 Good to see you again.<\/p>\n Splash is officially old now….49!\u00a0 But you still would not be able to tell watching him.\u00a0 Strong.<\/p>\n Wobegon has posted twice in a row to Mayhem.\u00a0 A budding regular.\u00a0 Time to Q!\u00a0 Zima?<\/p>\n First time meeting Posthole.\u00a0 Great work and keep it up!!<\/p>\n Redeye provided the Brookberry Farm shuttle….where was Mongoose?<\/p>\n Thanks to Burlap for hanging back on the final run….Q was dragging a bit by that point!<\/p>\n Huckleberry seemed to be complaining about being sore….not sure why….oh yeah…he just completed two obstacle courses.<\/p>\n Offsides quickly picked up on the importance of the first set of exercises and listening.<\/p>\n <\/p>\n Announcements\/Prayer Requests<\/strong><\/p>\n 12\/15 – F3\/FiA party at Brookberry Farm!\u00a0 Mark your schedules.\u00a0 Ms welcome…2.0s, not so much.\u00a0 Get a babysitter.<\/p>\n Wobegon’s company has upcoming 5k – check Twitter<\/p>\n <\/p>\n Prayers for all those suffering with addiction issues.\u00a0 Prayers for all victims of gun violence.<\/p>\n <\/p>\n Appreciate the opportunity this morning, Zima!<\/p>\n <\/p>\n Spamalot<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Date:\u00a0 11\/14\/18 Q:\u00a0 Spamalot Pax: \u00a0Splash, Redeye, Offsides, Bathhouse, Zima, Burlap, Posthole, Huckleberry, Wobegon, Spamalot Given the recent “light rain,” the Site Q informed YHC yesterday that the back fields were a bit damp….ie flooded.\u00a0 No worries, never planned on going back there anyway.\u00a0 Plenty of nice parking lot area to cover. At the […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-6909","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Spamalot","date":"11\/14\/18","pax":"Splash, Redeye, Offsides, Bathhouse, Zima, Burlap, Posthole, Huckleberry, Wobegon, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6909","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6909"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6909\/revisions"}],"predecessor-version":[{"id":6913,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6909\/revisions\/6913"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6909"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6909"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6909"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}