A beautiful morning was welcomed by all at the premier WeFoCo Saturday workout, Charlie Foxtrot. 9 PAX embarked on the mysterious lot across from the hospital and down from Morgan Elementary. Pleasantries exchanged, disclaimers provided, and off we went!<\/p>\n
Warm-O-Rama<\/strong> The Thang<\/strong> Elevens That was fun, let’s do it again!<\/p>\n 1 WWII Sit-up\/10 Gas Pumps (or Crunchy Frogs), crab walk down, Apollo Creed back until 10 WWII Sit-ups\/1 Gas Pump (or Crunchy Frog). Many PAX Omaha’ed the crab walk to a lunge walk.<\/p>\n Mosey to the benches for some bench work and 7 layers of dips. Mosey to the logs and partner up for a mini-Dora. Start on the sidewalk and mosey to the shade line in the field. Put the logs back as we found them and mosey back home.<\/p>\n Mary<\/strong> Fingers was especially excited to name our FNG and indicated that a squier is not royalty (squire), but rather, a low end fender.<\/p>\n Announcements\/Prayer Requests<\/strong> Prayers for the families in Virginia Beach as well as anyone affected by the recent tornadoes.<\/p>\n NMM<\/strong> Harden demanded YHC put this together, so here it is. YHC Q fail.<\/p>\n Touch Me Not was at CF without Huckleberry, thought they always blew past other PAX in tandem!<\/p>\n Fingers indicated he has the DawgPound shovel flag, and it may be repurposed to be used for CF, sweet!<\/p>\n Ramblin’ Man likes 11s, he was very much in approval of YHC’s plan, or at least that’s what YHC heard anyways…<\/p>\n Sour Mash said he was leaving early if we did burpees. None were done so he stayed the whole time. YHC aims to please.<\/p>\n YHC doesn’t normally workout on Saturdays, but it was a pleasure getting to move around on the weekend, maybe this will become a “thing” at some point for YHC!<\/p>\n","protected":false},"excerpt":{"rendered":" A beautiful morning was welcomed by all at the premier WeFoCo Saturday workout, Charlie Foxtrot. 9 PAX embarked on the mysterious lot across from the hospital and down from Morgan Elementary. Pleasantries exchanged, disclaimers provided, and off we went! Warm-O-Rama Imperial Walkers x15 IC Arm Swirlys front & back x10 IC HOLD Seal Claps x10 […]<\/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":[92],"tags":[],"class_list":["post-9239","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Sassy","date":"06\/01\/2019","pax":"Fingers, Blue Light Special, Ramblin' Man, Squier, Fender, Harden, Touch Me Not, Sour Mash, Sassy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9239","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=9239"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9239\/revisions"}],"predecessor-version":[{"id":9242,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9239\/revisions\/9242"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9239"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9239"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9239"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nImperial Walkers x15 IC
\nArm Swirlys front & back x10 IC HOLD
\nSeal Claps x10 IC HOLD
\nOverhead Claps x10 IC recover
\nWhirly w\/ Clap x15 IC
\nAbe Vigoda x10 IC slooooooow<\/p>\n
\nMosey to Morgan
\nThe PAX, or at least Touch Me Not, seemed ready to run. YHC wasn’t planning on a 3.5 mile workout, in fact, it was arm day in the Village!<\/p>\n
\n1 Merkin\/10 LBCs, lunge walk down, Carioca back until 10 Merkins\/1 LBC<\/p>\n
\nDips x7 IC
\nSquats x15 IC
\nDips x7 IC
\nIrkins x15 OYO
\nDips x7 IC
\nLeft Leg Step Up x15 OYO
\nDips x7 IC
\nRight Leg Step Up x15 OYO
\nDips x7 IC
\nIrkins x15 OYO
\nDips x7 IC
\nSquats x15 IC
\nDips x7 IC<\/p>\n
\n150 Chest Presses
\n150 Bent Over Rows<\/p>\n
\nPenguin Crunches x15 IC
\nLow Dolly x10 IC
\nAmerican Hammer x15 IC<\/p>\n
\nLiverpool won the Champions League Final, Blue Light Special is still celebrating Liverpool’s 6th time. He also used to be a Golden State Warriors season ticket holder. I’m not sure whether he has taken off the Liverpool flag as we speak.<\/p>\n
\nOur former FNG Zack became Squier. He is a friend of Fender’s and also plays. The PAX seem to be getting quite musical these days between the rumored quartet as well as the instrumental prowess possessed. Welcome, Squier!<\/p>\n