{"id":6982,"date":"2018-11-21T13:47:59","date_gmt":"2018-11-21T17:47:59","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6982"},"modified":"2018-11-21T13:47:59","modified_gmt":"2018-11-21T17:47:59","slug":"super-21-and-wefoco-visit-bw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/super-21-and-wefoco-visit-bw\/","title":{"rendered":"Super 21 and #Wefoco visit B&amp;W"},"content":{"rendered":"<p>PAX:\u00a0 Toe Tag, Peta, Harden, Schneider, Sour Mash, Singing Cowboy, Lace, TPS, Zuck, Resistor, TSA, Cobra<\/p>\n<p>I don&#8217;t know exactly how it all transpired, but the tweet went out and the next thing you know #Wefoco peeps were HCing like ducks to a pond. And man, did they represent! Not only that, but #Kotters to @ToeTag. The Q knew this was going to be a fun morning. And so #Super21 was introduced (again, patented by @Winklevoss many moons ago). It all went down like this:<\/p>\n<p>Warmorama:<\/p>\n<ul>\n<li>All exercises IC x 21<\/li>\n<li>SSH, IWs, Mountain Climbers, American Hammers<\/li>\n<li>One lap around the parking lot<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Utilizing parking lot (cones at 45 yds apart) \u2013 Super 21 exercises were merkins and KB swings:<\/p>\n<ul>\n<li>Super 21 (1-10)<\/li>\n<li><strong>Squats x 21 (OYO)<\/strong><\/li>\n<li>Super 21 (11-13)<\/li>\n<li><strong>Alternating lunges \u2013 21 yards out\/back<\/strong><\/li>\n<li>Super 21 (14-15)<\/li>\n<li><strong>Skull Crushers \u2013 21 (OYO)<\/strong><\/li>\n<li>Super 21 (16)<\/li>\n<li><strong>Curls x 21 (OYO)<\/strong><\/li>\n<li>Super 21 (17)<\/li>\n<li><strong>Upright Rows x 21 (OYO)<\/strong><\/li>\n<li>Super 21 (18)<\/li>\n<li><strong>LBCs x 21 (OYO)<\/strong><\/li>\n<li>Super 21 (19)<\/li>\n<li><strong>Overhead Press x 21 (OYO)<\/strong><\/li>\n<li>Super 21 (20)<\/li>\n<li><strong>Raggidy Anne\u2019s x 21 (OYO)<\/strong><\/li>\n<li>Super 21 (21)<\/li>\n<\/ul>\n<p>MARY<\/p>\n<ul>\n<li>Alternating outside knee touches x 21<\/li>\n<li>Low Flutters x 21<\/li>\n<li>LBCs x 21<\/li>\n<\/ul>\n<p>CoT:\u00a0 YHC took us out<\/p>\n<p>Announcements\/Prayer requests:<\/p>\n<ul>\n<li>TSA&#8217;s wife is a part of a chili cook-off for ESR to help raise funds. Takes place next Tuesday during lunch hour. Reach out to TSA for more details. Also see a tweet he put out.<\/li>\n<li>Peta has a 12 yr old patient with lukemia &#8211; prayers for he and his family.<\/li>\n<li>Prayers for all who suffer from depression, especially during the holiday season.<\/li>\n<li>Safe travels to all traveling this week.<\/li>\n<li>F3\/FiA holiday party and F3 5 year celebration taking place on December 15th. Nantan has tweeted the evite, as well as sent via email. Hurry up and RSVP to help with head-count per food and beverages!<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>As mentioned earlier, #Wefoco peeps HC&#8217;d like ducks to a pond. @SourMash took the duck part literally by &#8220;sounding off&#8221; throughout the 45 minutes.<\/li>\n<li>@Peta couldn&#8217;t wait to reach #21!<\/li>\n<li>@Harden didn&#8217;t wear his #Swag outfit, but he brought his A-game, nonetheless. Oh, and keep him in your prayers as he travels to Blacksburg as UVA takes on the Hokies. Hokies are a tough crowd to sit amongst when wearing UVA gear.<\/li>\n<li>That was 231 merkins and KB swings completed today. You&#8217;re welcome.<\/li>\n<\/ul>\n<p>Was an honor to lead you fine group of men this morning.<\/p>\n<p>Aye<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PAX:\u00a0 Toe Tag, Peta, Harden, Schneider, Sour Mash, Singing Cowboy, Lace, TPS, Zuck, Resistor, TSA, Cobra I don&#8217;t know exactly how it all transpired, but the tweet went out and the next thing you know #Wefoco peeps were HCing like ducks to a pond. And man, did they represent! Not only that, but #Kotters to [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-6982","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Cobra","date":"11\/21\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6982","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\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6982"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6982\/revisions"}],"predecessor-version":[{"id":6984,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6982\/revisions\/6984"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}