Q: Sassy<\/p>\n\n\n\n
Date: 12\/31\/2018<\/p>\n\n\n\n
PAX: Greenspan, Undertow, Red Eye, Zima, Total Recall, Balco, Chisel, Spamalot, Sassy<\/p>\n\n\n\n
Today was a fitting end to 2018. YHC awoke to a radar full of greens and yellows on it. Rain, rain, and more rain, but hey, F3 workouts are done: rain or shine! YHC was onward to A good mix of PAX that YHC works out with frequently and infrequently showed up and off we went into the usual Warm-O-Rama fare. Mosey down close to the bridge that leads over to WFU.<\/p>\n\n\n\n Onward to YHC’s Christmas gift: a new, fresh F3 Workout Deck. The PAX seemed less than enthused about this wrinkle, so it figured to be a solid beatdown, but who knows….outside of shuffling the deck 7-8 times and putting the cards in a ziploc bag in a semi Juice Box move (maybe not laminated, but covered), YHC had not really been through the cards.<\/p>\n\n\n\n The exercises were loosely, but not exactly, in this order:<\/p>\n\n\n\n 100 Arm Swirly Things (Spam thoroughly enjoyed picking this one)<\/p>\n\n\n\n 25 Squats<\/p>\n\n\n\n 25 Freddie Mercs<\/p>\n\n\n\n – Mosey to the 2nd light pole across the bridge and come back.<\/p>\n\n\n\n 15 Lunges<\/p>\n\n\n\n 19 High Knees<\/p>\n\n\n\n 17 Monkey Humpers<\/p>\n\n\n\n 100 Calf Raises<\/p>\n\n\n\n – Perfect time to mosey to somewhere else in Reynolda Village, not sure where we ended up…<\/p>\n\n\n\n 18 Speed skaters?<\/p>\n\n\n\n 400 meter sprint<\/p>\n\n\n\n 100 meterish long Lunge Walk<\/p>\n\n\n\n 19 Ranger Merkins<\/p>\n\n\n\n 25 Alternating Shoulder Taps<\/p>\n\n\n\n 12 Hand Clap Merkins<\/p>\n\n\n\n 100 SSHs<\/p>\n\n\n\n Bear Crawl 50 yards (25 out and back)<\/p>\n\n\n\n 100 Flutter Kicks<\/p>\n\n\n\n 20 Butt Kicks<\/p>\n\n\n\n 200 meter sprint (or 400 if you’re a fasthole)<\/p>\n\n\n\n 60 second Chilcutt Plank<\/p>\n\n\n\n 25 American Hammers<\/p>\n\n\n\n Karaoke 100 yards or so (50 up and back)<\/p>\n\n\n\n 25 Smurf Jacks<\/p>\n\n\n\n Mosey to home base for Mary, which is where we just resumed whatever was next in the deck:<\/p>\n\n\n\n 13 Wojo Squats<\/p>\n\n\n\n 20 Irkins<\/p>\n\n\n\n 90 second Plank<\/p>\n\n\n\n Done!<\/p>\n\n\n\n Prayer Requests YHC has a friend of a friend whose wife died suddenly and unexpectedly Christmas Eve night.<\/p>\n\n\n\n Clemmons First Baptist congregation as their pastor was killed in a car accident last week.<\/p>\n\n\n\n Announcements<\/p>\n\n\n\n Convergence tomorrow morning at 7am at Hanes Park. There is also a 5 year anniversary convergence at Hanes Park on Saturday at 7pm too. Look on the Twitterverse for more details! Burlap sent a charge to all PAX to review.<\/p>\n\n\n\n NMM It was good to see some PAX not ordinarily seen by YHC. Lots of fun hanging with different guys.<\/p>\n\n\n\n Happy New year, fellas! Thank you for the push you provided me to do things once never thought to be achievable.<\/p>\n","protected":false},"excerpt":{"rendered":" Q: Sassy Date: 12\/31\/2018 PAX: Greenspan, Undertow, Red Eye, Zima, Total Recall, Balco, Chisel, Spamalot, Sassy Today was a fitting end to 2018. YHC awoke to a radar full of greens and yellows on it. Rain, rain, and more rain, but hey, F3 workouts are done: rain or shine! YHC was onward to Virginia The […]<\/p>\n","protected":false},"author":376,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[105,75,76,1],"tags":[],"class_list":["post-7437","post","type-post","status-publish","format-standard","hentry","category-convergence","category-the-estate","category-the-outhouse","category-uncategorized"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7437","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7437"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7437\/revisions"}],"predecessor-version":[{"id":7443,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7437\/revisions\/7443"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Virginia<\/del> The Estate for the convergence of The Outhouse with Estate. YHC saw some headlights in another part of the parking lot, only to find out later those were the Run n Gunners…running, who does that anyway?<\/p>\n\n\n\n
Undertow\u2019s dad is slowly recovering from leukemia.<\/p>\n\n\n\n
Congratulations to Spam and Redeye for 300 workouts. That is quite an accomplishment and one to always be proud of.<\/p>\n\n\n\n