Despite for forecast of snow….whatever, 10 hardy Pax came out this Tuesday morning to see what was in store for them.\u00a0 A quick hello to Jalopy – YHC hears great things about you!\u00a0 And we were off as follows:<\/p>\n
<\/p>\n
Warm-o-rama<\/strong><\/p>\n SSH, IST, Seal Claps, Overhead Claps, and Squats.\u00a0 All IC, all x 15.<\/p>\n <\/p>\n THE THANG<\/strong><\/p>\n Mosey to side of school and grab a block.\u00a0 First time for YHC seeing the new and improved (i.e., not broken) blocks.\u00a0 TClaps to the Pax responsible for the fancy new hardware.<\/p>\n <\/p>\n Return to the front of the school for the following explanation.<\/p>\n At the first cone along sidewalk, perform 1 rep of the designated exercise (with block), then walk (with the block) to the next cone (approximately 30 yards).\u00a0 Perform 2 reps, then return to cone 1 for 3, reps.\u00a0 Continue this pattern until 10 reps of exercise completed.<\/p>\n <\/p>\n Then put down block and head to 3rd cone, located in middle of parking lot (maybe 20 yards).\u00a0 Perform 20 reps of the designated abdominal exercise.<\/p>\n <\/p>\n Return to your block at cone 1, and start the process over with the next exercise.\u00a0 Continue until all block and abdominal exercises are done.<\/p>\n <\/p>\n The block exercises were:\u00a0 curls, overhead press, skull crushers, bent over rows, chest press, squats, swings<\/p>\n The abdominal exercises were:\u00a0 LBCs, low flutter, low dolly, Heels to heaven, peter parkers, box cutters, penguin crunches.<\/p>\n <\/p>\n Return blocks to side of school, and return to front for Mary:\u00a0 LBCS, Rosalita, penguin crunch.<\/p>\n TIME!<\/p>\n <\/p>\n NMM<\/strong><\/p>\n 55 exercises of each block work were completed.\u00a0 Most pax got through all exercises = 385 reps<\/p>\n AND 140 abdominal exercise reps completed.\u00a0 1.07 miles traveled.\u00a0 YHC will take it.<\/p>\n <\/p>\n First time meeting Jalopy, and can already see why he is becoming a regular.\u00a0 Keep up the strong work.<\/p>\n The format led to a lot of 2nd F.\u00a0 Thanks to Schultz and Jalopy for the discussion!\u00a0 Good times.<\/p>\n <\/p>\n TPS took the more sensible route of traveling on the sidewalk, while the rest of us were on the parking lot surface.<\/p>\n NO Rush was played, much to the delight of Schultz<\/p>\n Some discussion of what 60 Minutes and his M were up to was had.\u00a0 YHC did not hear enough to comment any further.<\/p>\n How in the world is Boomerrang the WD?\u00a0 He continues to defy Father Time.<\/p>\n Despite YHC turning down the opportunity for an EC run with SourMash, he still posted and got after it.<\/p>\n Singing Cowboy and Schneider are a dynamic duo…much like Adam West and Burt Ward.<\/p>\n Harden showing no signs of having just run a 1\/2 marathon – strong work!<\/p>\n <\/p>\n Announcements\/Prayer Requests<\/strong><\/p>\n Cobra has the Q tomorrow at Bells n Whistles.\u00a0 Filed under both announcement and prayer request (for the pax).<\/p>\n <\/p>\n YHC took us out, asking for the knowledge to respect all people.<\/p>\n <\/p>\n Schultz – Thanks for the opportunity, it was a great time!<\/p>\n <\/p>\n Spamalot<\/p>\n","protected":false},"excerpt":{"rendered":" Despite for forecast of snow….whatever, 10 hardy Pax came out this Tuesday morning to see what was in store for them.\u00a0 A quick hello to Jalopy – YHC hears great things about you!\u00a0 And we were off as follows: Warm-o-rama SSH, IST, Seal Claps, Overhead Claps, and Squats.\u00a0 All IC, all x 15. […]<\/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-8537","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Spamalot","date":"04\/02\/19","pax":"Schneider, 60 Minutes (WB), TPS, THE Singing Cowboy, Boomerrang (WD), Harden, Sgt. Schultz, Sourmash, Jalopy, Spamalot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8537","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=8537"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8537\/revisions"}],"predecessor-version":[{"id":8538,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8537\/revisions\/8538"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8537"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8537"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8537"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}