Somehow, @Balco failed to mention that the reward for Qing #Charlie Foxtrot was a free bottle of bourbon courtesy of SiteQ @Harden when he reached out to suggest a #QSwap with YHC who was previously scheduled to Q #Charlie Foxtrot on August 17.\u00a0 Come to think of it, @Harden didn’t offer YHC any bourbon when he coerced YHC to sign up.\u00a0 So maybe YHC’s beef is with him, not @Balco.\u00a0 Oh well.<\/p>\n
YHC had a special #Kotter guest ride over to the #AO this morning:\u00a0 none other than his 2.4 aka @Caviar, who was probably just humoring his old man by joining him out at F3 again.\u00a0 2.2 didn’t even pretend to wake up or humor his old man though.<\/p>\n
While driving up, we saw #FormerNonRunner @60Minutes finishing up an extra credit run.\u00a0 YHC just shook his head as he knew what was ahead of us this day.\u00a0 @Fender, @Squier, @Harden and @Gucci were already gathered in the #SexLot, followed soon by @Zima and then @Quiver came in on two wheels at 0659 to make our cluster complete.<\/p>\n
Warm-O-Rama<\/strong><\/p>\n SSH x20 IC<\/p>\n IW x15 IC<\/p>\n Mosey to Morgan gate<\/p>\n Abe Vigoda x10 IC<\/p>\n Whirly’s Got The Clap x10 IC<\/p>\n Mosey to Village Point Drive traffic circle<\/p>\n Copperhead Squats x15 IC<\/p>\n Copperhead Merkins x10 IC, hold it<\/p>\n Peter Parker x10 IC, hold it<\/p>\n Parker Peter x10 IC<\/p>\n Arm Swirly Things, Forward x15 IC, hold it<\/p>\n Arm Swirly Things, Backward x15 IC, hold it<\/p>\n Overhead Claps x15 IC, hold it<\/p>\n Seal Claps x15 IC, hold it<\/p>\n Moroccan Night Clubs x15 IC, hold it<\/p>\n Mosey to top of Village Point Lake Drive<\/p>\n The Thang, Part 1:\u00a0 The Diceman<\/strong><\/p>\n One pax takes the pair of dice and calls a pair of exercises (e.g. Carolina Dry Docks and Sumo Squats) and a recovery exercise for the six and then rolls the dice. Pax run the number of streetlights on the higher die in a clockwise direction and then perform the first exercise times the number of reps as shown by the total rolled dice. Pax then run the number of streetlights on the lower die in a counterclockwise direction and then perform the second exercise times the number of reps as shown by the total rolled dice. For example, if CDD and Sumo Squats are called and the roller rolls a 6 and a 5, all pax run 6 streetlights in the clockwise direction, perform 11 CDDs OYO and then run back 5 streetlights in the counterclockwise direction and then perform 11 Sumo Squats. We kept this going through 9 full rounds, giving everyone a chance to be #TheDiceman.<\/p>\n The Thang, Part 2:\u00a0 Indian Plank Bear Crawl<\/strong><\/p>\n Pax line up head to toe in plank facing the lake. Pax at the back of the line bear crawls to the front of the line and assumes the plank position at the front of the line.\u00a0 Rinse and repeat until all pax have bear crawled.\u00a0 Shake it off and then turn around and go another round in the opposite direction.\u00a0 #Crowdpleaser.\u00a0 Mosey back to infield of traffic circle.<\/p>\n The Thang, Part 3:\u00a0 Ring of Fire<\/strong><\/p>\n Pax circle up.\u00a0 Pax take turns calling an ab exercise which all other pax perform #AMRAP while pax who called the exercise bear crawls around the circle.\u00a0 Rinse and repeat until all pax have bear crawled.\u00a0 Slow mosey over to bike lane on Village Point Drive.<\/p>\n The Thang, Part 4:\u00a0 Indian Squat Lunge Walk<\/strong><\/p>\n Pax line up facing the #SexLot.\u00a0 Pax perform #AMRAP squats while pax at the back of the line lunge walks to the front of the line and then assumes the squat position at the front of the line.\u00a0 Rinse and repeat until all pax have lunge walked.<\/p>\n The Thang, Part 5:\u00a0 Indian Run Back to Sex Lot<\/strong><\/p>\n 3 MOM<\/strong><\/p>\n Each pax performs the ab exercise that they called during #RingOfFire but didn’t get to do x20 IC.<\/p>\n Box Cutters x15 IC<\/p>\n Body Destroyers x10 IC.<\/p>\n COT\/BOM:\u00a0\u00a0<\/strong>YHC took us out.<\/p>\n NMM<\/strong><\/p>\n Strong crowd out there this morning.\u00a0 2.14 miles in small increments.<\/p>\n It was a bit humid.<\/p>\n @Caviar was welcome until he called #Burpees and #Burpees when it was his turn as #TheDiceman.<\/p>\n @Squier thought he was being cute by calling #Burpees during #RingOfFire.\u00a0 But we all got him back during the first exercise of Mary….<\/p>\n @Zima was his usual chatty self and was out front most of the morning, even leading several pax astray but not following the crystal clear instructions during #TheDiceman.<\/p>\n Enjoyed getting to know @Fender better and talking classical guitar with him.\u00a0 Check out his group Arts For Life…they are doing great things providing music therapy for critically and chronically ill kids at the hospital.\u00a0 There’s a big dinner coming up in September to raise funds…see @Fender for more details.<\/p>\n @Zima offered a preview of sorts of his #Estate Q coming up on Monday.<\/p>\n Biscuitville for 4 of us was delicious!<\/p>\n It was an honor and a privilege to lead this morning; thanks for coming out!<\/p>\n Your friend,<\/p>\n Starfish<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Somehow, @Balco failed to mention that the reward for Qing #Charlie Foxtrot was a free bottle of bourbon courtesy of SiteQ @Harden when he reached out to suggest a #QSwap with YHC who was previously scheduled to Q #Charlie Foxtrot on August 17.\u00a0 Come to think of it, @Harden didn’t offer YHC any bourbon when […]<\/p>\n","protected":false},"author":72,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,92,116],"tags":[],"class_list":["post-9487","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-charlie-foxtrot","category-wefoco"],"acf":{"q":"Starfish","date":"7\/6\/2019","pax":"Caviar (WB), Squier, Harden, 60 Minutes, Fender, Zima, Gucci, Quiver, Starfish (WD, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9487","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9487"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9487\/revisions"}],"predecessor-version":[{"id":9488,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9487\/revisions\/9488"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9487"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9487"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9487"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}