YHC made a less than triumphant return to Q’ing after a long series of fartsacks and legitimate injuries. Having dropped my last scheduled Q due to YHC falling apart at the seams, I volunteered to take the day after Christmas. I didn’t think that one through. With a still full belly of “meat and cheese” I sauntered (or hobbled, whatever) out my door, made my way to Reagan HS where I realized that we have before and after workouts at this time of year. I died a little inside, but trudged down to the school, and got the PAX super motivated to work hard. They were the following:<\/p>\n\n\n\n
The Pax: Interference, Poncho, Cobra, Goofy, Schneider, Sgt Schultz, The Singing Cowboy<\/p>\n\n\n\n
The stuff we did was as follows:<\/p>\n\n\n\n
Warm-o-rama
SSH x 20
Arm Swirly Things x 13
Abe Vigoda’s x 8
Torso Rotations x 13
Squats x 13
Imperial Walkers x 13<\/p>\n\n\n\n
We then plodded to the benched area for no apparent reason, and did some other stuff:<\/p>\n\n\n\n
Kettle Bell Swings x 13 each arm
Mosey across Parking lot and back.
Halo’s x 13 each direction
Mosey across Parking lot and back
Bent over rows x 13 each arm
Mosey across Parking lot and back
Alternating Lunges x 13 each side
Mosey across Parking lot and back
Curls x 13 each arm
Mosey across Parking lot and back
Overhead Press x 13 each arm
Mosey across Parking lot and back
Nolan Ryan’s with weights x 13 )(right side only)
Mosey across Parking lot and back
Nolan Ryan’s with weights x 13 (left side only)
Mosey across Parking lot and back
1 minute plank<\/p>\n\n\n\n
We repeated that sequence twice more and it was time to COT. Several pax noted how good a job YHC did with the timing.<\/p>\n\n\n\n
MC: I didn’t hear one. I take this to mean that this was an insufficient workout. I promise to do better next time
Announcements: Convergence at Speas tomorrow with Sgt Schultz and Palin. Our beloved Nantan, Bluto is struggling with an injury that impacts his ability to run. Thankfully for the PAX of F3 WS, it doesn’t impact his ability to lead. Thank you Bluto for all your efforts. The PAX will keep you in our thoughts and prayers.<\/p>\n\n\n\n
Prayers: TSC MIL was able to be home for Christmas, 52 years of wedded bliss for Schultz’s parents, congrats to them. For Landshark and his family as they deal with his daughter’s condition. Interference took us out.<\/p>\n\n\n\n
It was a pleasure to lead this group this morning. YHC’s been inactive for quite awhile, and I hope that this will re-motivate me to post frequently again. Thanks for the keys Cobra. <\/p>\n","protected":false},"excerpt":{"rendered":"
YHC made a less than triumphant return to Q’ing after a long series of fartsacks and legitimate injuries. Having dropped my last scheduled Q due to YHC falling apart at the seams, I volunteered to take the day after Christmas. I didn’t think that one through. With a still full belly of “meat and cheese” […]<\/p>\n","protected":false},"author":80,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,1],"tags":[],"class_list":["post-7397","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-uncategorized"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7397","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\/80"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7397"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7397\/revisions"}],"predecessor-version":[{"id":7398,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7397\/revisions\/7398"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}