YHC had forgotten that he had the Q at Charlie Foxtrot until he was reminded at an unofficial workout earlier in the week by sit Q, Hardin. \u00a0Still working off a 7 hour time change fog, YHC recycled a a former beatdown complete with cards, but added back the jokers for good measure.<\/p>\n
The PAX of 6 gathered in the Smoker’s Lot (which YHC always finds awkward calling it that so close to a hospital) in the early morning humidity and the workout began. Pre workout comments-Squire did step out of his vehicle in flip flops, as I didn’t know him, was wondering if he was a seasoned running beast, Fender foraged in the blackberry bushes seeking a last minute energy snack, Quiver arrived literally on 2 wheels (bike) as we began and we wondered if Hardin had a new ride, but he assured us his M had gifted him a gift of a detail package and it was the same ride.<\/p>\n
Warmarama:<\/p>\n
EST, SSH and Arm Swirlies forwards and backwards, mosey from SL to the entrance of the the school for a continuation of warmarama-Whirly with a Clap (couldn’t recall the healed version of the exercise), Abe Vigodas and a few moments of stretching.<\/p>\n
Next we did the Bataan Death March-Indian Run with one PAX doing 4 burpees, catching up to PAX, \u00a0trading places with another and so on until all have done 4 Burpees. Goofy believes this routine is best done with a small PAX-YHC concurs.<\/p>\n
Once the Death March was completed the PAX moved to the first of 4 stations to see what was in store. \u00a0At each station there was a suit of cards, maybe a joker and a well written square of cardboard with 3 exercises on it. \u00a0Card 2-6 were assigned 10 reps, 7-10, 20 reps and face cards and ace, 30 reps. \u00a03 cards were drawn at each station as we slogged through the humid air. A joker produced another Batann Death March. \u00a0Fortunately, only 2 were drawn, first we did Burpees and second time we did LBC’s. 3 rounds were completed.<\/p>\n
Stations were are follows:<\/p>\n
#1-Dips, Irkins and Derkins<\/p>\n
#2-WWII Situps, American Hammer (double count) and Freddie Mercuries<\/p>\n
#3-Monkey Humpers, Lunge (each leg) and Squats<\/p>\n
#4-Merkins, Mike Tysons and Jack Reachers<\/p>\n
Mary:<\/p>\n
Mutton Crunches, Low Flutter, Penguin Crunches and Body Destroyers.<\/p>\n
FINISHED.<\/p>\n
COT:<\/p>\n
Announcements-Arts for Life breakfast at Forsyth Country Club-9\/26 see Fender for details and\/or watch Twitter.<\/p>\n
Prayer Requests:<\/p>\n
Fender’s M due 8\/3 but ready to go<\/p>\n
New cancer treatment has begun for YHC’s sister<\/p>\n
YHC took us out with prayer for the above, thankful for ability to workout even in the humidity and for those suffering with addictions.<\/p>\n
Notable observations and MC during the workout.<\/p>\n
Fender is a machine-he always is leading the PAX, adds extra effort into the workout, must be the Chuck Taylors.<\/p>\n
Mike Tysons are fine but 90 during any one workout sucks-luck of the draw. i believe this was mentioned by Hardin and Goofy.<\/p>\n
Anyone (Quiver) who can bike to a workout on a humid (or any day) is held in high regard by YHC-I’m not worthy!<\/p>\n
While Squire has not been attending long, I believe that is what he said, he was in beast mode today.<\/p>\n
Always a pleasure and encouragement to lead at F3.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC had forgotten that he had the Q at Charlie Foxtrot until he was reminded at an unofficial workout earlier in the week by sit Q, Hardin. \u00a0Still working off a 7 hour time change fog, YHC recycled a a former beatdown complete with cards, but added back the jokers for good measure. The PAX […]<\/p>\n","protected":false},"author":203,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9582","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Boomerang","date":"7\/13\/2019","pax":"Goofy, Quiver, Squire, Fender (WB), Hardin (WB) and Boomerang (YHC and WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9582","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9582"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9582\/revisions"}],"predecessor-version":[{"id":9583,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9582\/revisions\/9583"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9582"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9582"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9582"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}