Greenspan sent out the call for Qs and I foolishly agreed to the day I returned to work after my last summer vacation. With the pain of the end of my vacation fresh in mind I decided to take it out on the pax who showed up. It went something like this:<\/p>\n
Warm-O-Rama<\/p>\n
SSH IC x20<\/p>\n
IW IC x15<\/p>\n
Whirly’s got the clap IC x15<\/p>\n
Abe Vagoda –> Windmill IC x10<\/p>\n
Forward arm swirly things x15<\/p>\n
Reverse arm swirly things x15<\/p>\n
The Thang<\/p>\n
Mosey to rock pile and have Pax pick a medium-ish rock<\/p>\n
Curls IC x15<\/p>\n
Skull crushers IC x15<\/p>\n
Overhead press IC x15<\/p>\n
Bent over row IC x15<\/p>\n
Partner up and one partner puts back their rock<\/p>\n
Restrictor plate racing<\/p>\n
One partner does 10 merkins while the other runs with the rock, when merkins complete chase down running partner when caught the other partner takes the merkins while the 1st one takes the rock and runs<\/p>\n
Mosey to shelter in front of Jefferson middle and did dips alternating with irkins down the row of benches and then back up the other side<\/p>\n
Left leg step up x10 OYO<\/p>\n
Left leg Bulgarian squats x10 OYO<\/p>\n
Left leg step up x10 OYO<\/p>\n
Repeat with R leg<\/p>\n
Mosey to Wall<\/p>\n
peoples chair with 50 jack reachers<\/p>\n
5 burpees OYO<\/p>\n
Donkey kicks x20<\/p>\n
5 burpees OYO<\/p>\n
peoples chair with 50 jack reachers<\/p>\n
BTTW for 30 count<\/p>\n
Mosey to back of school<\/p>\n
Bump bumpers with Jackob’s ladder<\/p>\n
10 merkins at bottom of hill then backwards run till butt bumps wall then 1 squat then bottom do 9 merkins etc<\/p>\n
Q fail here ran out of time so called Omaha<\/p>\n
Mosey to start with jailbreak at the end<\/p>\n
low flutter for Mary then time<\/p>\n
Announcements<\/p>\n
Sarge has the Q at Parliament tomorrow, Spam has WIB on Thursday, Shmedfest convergence on 8\/24<\/p>\n
COT<\/p>\n
YHC took us out thanking HIM for the morning, the fellowship<\/p>\n
As always was an honor to lead, thanks Greenspan for the keys!<\/p>\n","protected":false},"excerpt":{"rendered":"
Greenspan sent out the call for Qs and I foolishly agreed to the day I returned to work after my last summer vacation. With the pain of the end of my vacation fresh in mind I decided to take it out on the pax who showed up. It went something like this: Warm-O-Rama SSH IC […]<\/p>\n","protected":false},"author":174,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-9735","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Splash","date":"7\/29\/2019","pax":"Splash, Spam, Greenspan, 5-Dollar Foot long, Balco, Sgt Shultz, Wobegone, Turnover"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9735","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\/174"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9735"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9735\/revisions"}],"predecessor-version":[{"id":9736,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9735\/revisions\/9736"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9735"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}