Date:\u00a0 12\/18\/18<\/p>\n\n\n\n
Q:\u00a0 Spamalot<\/p>\n\n\n\n
Pax:\u00a0 Redeye, Bluto (WB), Schneider, Singing Cowboy, Sgt. Schultz, Boomerang, Goofy, Cousin Roy (WD) Spamalot<\/p>\n\n\n\n
With a plan in place to honor the “Grind Line” from the 1990’s Detroit Red Wings, YHC was eager to get after it this morning.<\/p>\n\n\n\n
After an EC run with Redeye, Singing Cowboy and Schneider, YHC had a few minutes to change shoes and put the Q face on.\u00a0 No FNGs, so YHC simply promised the Pax two things:\u00a0 1) there would be no running, and 2) there would be no music played by Rush. (as ordered by the Site Q).\u00a0 Time to get started!<\/p>\n\n\n\n
Warm-o-Rama<\/strong>:\u00a0 SSH, IST, arm swirly things forward and reverse, copperhead squats, Whirly has the clap (all IC, all x 15)<\/p>\n\n\n\n The THANG<\/strong>:<\/p>\n\n\n\n Line up in single file line.\u00a0 Reverse pelaton lunge walk.\u00a0 Pax lunge walks towards the cinder blocks.\u00a0 The Pax at the end of the line walks to front, continue until arriving at the blocks.\u00a0 Everyone had the chance to walk to the front.\u00a0 Timing is everything!<\/p>\n\n\n\n Grab a block and walk over to front of school.\u00a0 And here is where the confusion began……<\/p>\n\n\n\n Q fail, as not everyone loves hockey like I do.\u00a0 In particular, the Detroit Red Wings of the 1990’s sported one of my favorite groups of players.\u00a0 Their 4th line (Kris Draper, Kirk Maltby, and Joey Kocur) was called on to do all the dirty work.\u00a0 Hard working, grity, and fan favorites all.\u00a0 What better way to celebrate them, then by performing grinders.<\/p>\n\n\n\n Though we had 9 Pax, dividing into groups of 3 seemed nearly impossible….<\/p>\n\n\n\n Nevertheless, grinders were performed.\u00a0 Partner 1 stays at station 1.\u00a0 Partner 2 at station 2.\u00a0 Partner 3 transports (as below) to station 2 and relieves partner 3, who then transports to station 1, etc.\u00a0 Complete each set 3 times.<\/p>\n\n\n\n Exercises – station 1 – curls, OHP, Squats<\/p>\n\n\n\n Exercises – station 2 – skull crushers, bent over rows, chest press<\/p>\n\n\n\n Method of transportation – John Cusak, Broad Jumps, high knees<\/p>\n\n\n\n \u00a0LAZY DORA (in sets of 25)<\/strong><\/p>\n\n\n\n 100 – monkey humpers<\/p>\n\n\n\n 100 – LBCS<\/p>\n\n\n\n 100 Jack Reachers<\/p>\n\n\n\n When not performing above exercises, Pax performs SSH (AMRAP)<\/p>\n\n\n\n Walk to table area, leaving blocks on ground.\u00a0 Perform the following:<\/p>\n\n\n\n 10 Erkins, 10 R leg step ups, 10 L leg step ups, 10 dips – all OYO<\/p>\n\n\n\n Return blocks to their home and return to parking lot for:\u00a0 MARY<\/strong><\/p>\n\n\n\n LBCs, low flutters, mutton crunches, penguin crunches, dying cockroaches.\u00a0 All IC, all x12<\/p>\n\n\n\n TIME!<\/p>\n\n\n\n NMM<\/strong><\/p>\n\n\n\n Appreciate everyone for coming out this cold morning.\u00a0\u00a0<\/p>\n\n\n\n Thanks especially to Redeye, Singing Cowboy and Schneider.\u00a0 Redeye and YHC are making the final push on F3 250.\u00a0 We are both within striking distance of hitting 300 workouts for the year.\u00a0 #fools #neveragain<\/p>\n\n\n\n As promised – NO running and NO RUSH!<\/p>\n\n\n\n It is hard to explain what happened as we were unable to divide 9 by 3.\u00a0 you had to be there.\u00a0 Q fail, for certain!<\/p>\n\n\n\n Announcements\/Prayer Requests<\/strong><\/p>\n\n\n\n Sgt Schultz has the Q tomorrow for Bells n Whistles and on Friday for BBBC<\/p>\n\n\n\n Watch Twitter for details on Christmas Eve workouts – likely a convergence.\u00a0 OH, and Christmas is cancelled per the Nantan.\u00a0 I mean Christmas day workouts are cancelled.<\/p>\n\n\n\n Continued prayers for Singing Cowboys MIL (Shirley)<\/p>\n\n\n\n Prayers for Boomerang’s sister as she awaits results of latest test.<\/p>\n\n\n\n Aunt of Sourmash and Schneider had biopsy – waiting for results – prayers for good results.<\/p>\n\n\n\n Prayers for friend of Goofy (Parker Olmstead?) – in hospital and not doing well.<\/p>\n\n\n\n YHC took us out, asking for strength to be the best men we can be and for all the prayers to be answered.<\/p>\n\n\n\n Thank you all for coming out this morning.\u00a0 It was an honor.<\/p>\n\n\n\n Spamalot<\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":" Date:\u00a0 12\/18\/18 Q:\u00a0 Spamalot Pax:\u00a0 Redeye, Bluto (WB), Schneider, Singing Cowboy, Sgt. Schultz, Boomerang, Goofy, Cousin Roy (WD) Spamalot With a plan in place to honor the “Grind Line” from the 1990’s Detroit Red Wings, YHC was eager to get after it this morning. After an EC run with Redeye, Singing Cowboy and Schneider, YHC […]<\/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":[80],"tags":[],"class_list":["post-7265","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7265","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=7265"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7265\/revisions"}],"predecessor-version":[{"id":7270,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7265\/revisions\/7270"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7265"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7265"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7265"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}