A clear and beautiful morning greeted the faithful and dedicated men of THE Outhouse.\u00a0 Spotted also were Mongoose, Balco, and Patch.\u00a0 That’s a fast crew there.\u00a0 Patch is running Boston next month.\u00a0 Before we knew it, they were off for an untold number of miles.\u00a0 God speed boys!<\/p>\n
At the appointed time of 5:30, a full five-point disclaimer was given.\u00a0 Not sure what the five points are?\u00a0 Two ways to find out.\u00a0 One – search through F3 roundtable calls on iTunes.\u00a0 Two – post at YHC’s next Q.<\/p>\n
With the disclaimers out out the way, it was time for the waivers and indemnification agreements.\u00a0 Even though no notary was present, we decided to press on.<\/p>\n
<\/p>\n
THE THANG<\/strong><\/p>\n <\/p>\n Mosey to upper track, and head to side by the tennis courts.\u00a0 Find two (2) rocks that were suitable for holding and running with.\u00a0 The kind that you would not mind spending the next 45 minutes with.<\/p>\n Run 1\/4 way around track.\u00a0 Drop rocks, and perform SSH x 15 IC.\u00a0 Grab rocks.<\/p>\n Run 1\/4 way around track.\u00a0 Drop rocks, and perform IST x 15 IC.\u00a0 Grab rocks.<\/p>\n Run 1\/4 way around track.\u00a0 Drop rocks, and perform Arm Swirly Things x 12 IC (both forward and reverse).\u00a0 Grab rocks.<\/p>\n Run 1\/4 way around track.\u00a0 Drop rocks, and perform Copperhead Squats x 15 IC.\u00a0 Grab rocks.<\/p>\n As we were now back at starting point, Pax were given the opportunity to switch out rocks, if needed.<\/p>\n Run 1\/4 way around track.\u00a0 With rocks, perform one armed OHP x 15.\u00a0 (Extending the other arm above head, with rock).\u00a0 Flapjack x 15 IC.<\/p>\n Run 1\/4 way around track.\u00a0 Curls x 15 IC.<\/p>\n Run 1\/4 way around track.\u00a0 Bent over flys x 15 IC.<\/p>\n Run 1\/4 way around track.\u00a0 Skull crushers x 15 IC.<\/p>\n Return one of your rocks, keeping one.<\/p>\n <\/p>\n Mosey to tennis courts.<\/p>\n <\/p>\n Starting at near side line – karaoke (while holding rocks) to far end of last court.\u00a0 Face other direction, karaoke back.<\/p>\n Repeat, this time High Knees, return high knees.<\/p>\n Repeat, this time lunge walk, return lunge walk.<\/p>\n Mosey to far end of courts.<\/p>\n <\/p>\n Mosey to covered area.\u00a0 Put down rocks.<\/p>\n Dips x 15 IC<\/p>\n Erkins x 15 IC<\/p>\n R leg step up x 10<\/p>\n L leg step up x 10<\/p>\n <\/p>\n Grab rocks and mosey to lower track.\u00a0 Head to the right, where a large rocks live.\u00a0 Put down the small rock and find a nice big challenging one.<\/p>\n <\/p>\n Curls x 15 IC<\/p>\n OHP x 15 IC<\/p>\n <\/p>\n Partner up.\u00a0 Partner one stays (with large rock) and performs AMRAP of exercise.\u00a0 Partner two (with small rock) runs to S.S. Leinbach and returns.\u00a0 Flapjack.<\/p>\n Curls (repeato)<\/p>\n OHP (repeato)<\/p>\n <\/p>\n Grab large rock.\u00a0 Time for some rucking.\u00a0 Walk around lower track while holding rock.\u00a0 Some carried on shoulder, some overhead.\u00a0 During walk, we discussed mental health\/addiction.\u00a0 Within the last 10 days, two students who had survived the Parkland shooting in February of 2018 committed suicide.\u00a0 It is easy to forget that each and everyone one of us has issues that we battle with on a daily basis.\u00a0 We have no idea what the person next to us is dealing with.\u00a0 Whether it is a a F3 brother, a family member, a co-worker, or even the stranger on the street.\u00a0 Reach out to them.\u00a0 It does not have to be a grand gesture.\u00a0 It could even be something a simple as offering a smile to the person you pass on the street.\u00a0 #F3MentalBattle<\/p>\n <\/p>\n Return large rock, grab your smaller rock.<\/p>\n <\/p>\n Mosey back to covered area.\u00a0 Put down rocks.<\/p>\n Dips x 15 IC<\/p>\n Erkins x 15 IC<\/p>\n <\/p>\n Grab rocks, mosey back to tennis courts.<\/p>\n With rocks, run backwards to far end of courts.\u00a0 Turn around and repeato.<\/p>\n Mosey to far end of courts and exit.<\/p>\n <\/p>\n Return your rock and mosey back to parking lot.<\/p>\n <\/p>\n MARY<\/strong><\/p>\n LBC x 15 IC<\/p>\n Low flutter x 15 IC<\/p>\n Low dolly x 15 IC<\/p>\n <\/p>\n TIME!<\/p>\n <\/p>\n NMM<\/strong><\/p>\n Cannot tell you how beautiful it was this morning.\u00a0 The moon and stars were just incredible.\u00a0 Perfect way to spend some quality time with my brothers.<\/p>\n Running with rocks gets a bad reputation.\u00a0 But you know it’s true.\u00a0 IT IS GREAT.\u00a0 The complete equalizer.<\/p>\n Q fail on curls with large rocks.\u00a0 Attempted to have Pax perform 1 count up and 3 down….not so much.<\/p>\n Dr. Toot Canal lived up to his name.\u00a0 Several times.<\/p>\n Fairly quiet group in terms of MC.\u00a0 Rock work tends to do that.<\/p>\n Actual definition of “merkin” was discussed.\u00a0 “an artificial covering of hair for the pubic area.”\u00a0 Yep.<\/p>\n <\/p>\n Announcements\/Prayer Requests<\/strong><\/p>\n Burns taking over WIB site Q duties from Thistle.<\/p>\n Speaking of Thistle – Happy (60th) Birthday!\u00a0 Thanks for spending the morning with us.<\/p>\n Prayers for Greenspan’s father as he waits for PET test results.<\/p>\n <\/p>\n YHC took us out, giving thanks for the morning and opportunity to be with the guys.\u00a0 Prayers for all those dealing with mental health issues and addiction of any type.\u00a0 Life is a tough enough as it is.\u00a0 If you need help, reach out.\u00a0 It is not a sign of weakness.<\/p>\n <\/p>\n Thanks Greenspan, YHC always appreciates the opportunity.<\/p>\n <\/p>\n Have a great day, and be the guy who holds the door open – Spamalot<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" A clear and beautiful morning greeted the faithful and dedicated men of THE Outhouse.\u00a0 Spotted also were Mongoose, Balco, and Patch.\u00a0 That’s a fast crew there.\u00a0 Patch is running Boston next month.\u00a0 Before we knew it, they were off for an untold number of miles.\u00a0 God speed boys! At the appointed time of 5:30, a […]<\/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":[76],"tags":[],"class_list":["post-8438","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Spamalot","date":"03\/25\/19","pax":"Wobegon, Burns (WB), Bevo, Thistle (WD), Dr. TootCanal, Greenspan, Spamalot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8438","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=8438"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8438\/revisions"}],"predecessor-version":[{"id":8439,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8438\/revisions\/8439"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}