2019-07-29_9-05-29<\/a><\/p>\n(Click on above link to view map)<\/p>\n
<\/p>\n
As most Pax will tell you, it is the 2nd F that keeps us coming back time after time.\u00a0 Yes, the exercise is great, and everyone likes being in better shape.\u00a0 But the relationships that are forged over time, in the early morning hours of the gloom….that is where the magic of F3 resides.<\/p>\n
<\/p>\n
Our beloved Bluto has been on the IR, as he recovers from hip surgery.\u00a0 While he is well on his way to a full and complete recovery, he has not been able to post with the Pax in the mornings.<\/p>\n
<\/p>\n
As YHC pondered what\/where to plan for WIB on August 1, a brilliant (if YHC may say so myself) idea arose.\u00a0 Why not launch WIB from Bluto’s house?<\/p>\n
<\/p>\n
After completing the necessary paperwork (in triplicate) and having it notarized, YHC waited.\u00a0 Fortunately, fate was on our side as YHC’s request was granted!<\/p>\n
<\/p>\n
So, here is the plan:<\/p>\n
<\/p>\n
Park at Vienna Elementary School parking lot (labeled I on the map)<\/p>\n
Walk\/mosey across Yadkinville Road onto Wellspring Drive.<\/p>\n
Walk around the gate, continuing on Wellspring Drive to the traffic circle (labeled II on the map).\u00a0 This will be our launch point at 5:30 am.<\/p>\n
Here are the exercises we did:<\/p>\n
<\/p>\n
II – Legs\/lower body (squats, alt. lunges, squat jumps, sumo squats, calf raises) 20 reps, single count<\/strong><\/p>\nIII – (Bluto’s mailbox) – Fun with weights (blocks, stones, KB, etc.) (curls, OHP, skull crushers, bent over rows, chest press)\u00a0 20 reps, single count<\/strong><\/p>\nIV – (Other end of Bluto’s driveway) – 5 burpees, then Bear crawl up the driveway<\/strong><\/p>\nV – Abs, Abs, Abs (LBCs, low flutter, WWII situps, low dolly, box cutters) 20 reps, single count<\/strong><\/p>\n <\/p>\n
Following completion of V, mosey back to II and repeat the cycle.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
17 of the finest men in the Dash spent time together this morning at WIB.\u00a0 What was the great and noble cause?\u00a0 To spend time with Bluto, of course.\u00a0 Everyone got after it this morning, and there was a constant stream of interaction with the Pax. Most Pax got through 4 cycles of the […]<\/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":[84],"tags":[],"class_list":["post-9713","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Spamalot","date":"08\/01\/19","pax":"The Singing Cowboy, Bluto, Cousin Roy, Dr. Toot Canal, Closer, Hazer, Zima, Palin, H.O.G., $5 Footlong, Burns, Huckleberry, Touch Me Not, Zuckerberg, Turnover, Greenspan, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9713","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=9713"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9713\/revisions"}],"predecessor-version":[{"id":9757,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9713\/revisions\/9757"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9713"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9713"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9713"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}