I was asked by the Spamtan to Q Puragtory well before he assumed the mantle of F3 leadership. I agreed of course but then once he became the Spamtan I knew I was gonna have to step up my game. I did this mostly by promptly forgetting the date that was picked. Luckily I was reminded the day before and showed up ready to lead. Here’s what went down.<\/p>\n
Warm-O-Rama<\/p>\n
Started the workout with SSH not IC but rather had the Pax continue while I reminded them of the dangers of the lizard brain. This is the part of us that was very helpful thousands of years ago when we had to conserve our energy incase a saber tooth tiger was going to chase us. When we had to eat all we could because you didn’t know when the next meal would show up. That part of us kept the species alive when times were tough but now it is literally killing us. We need to recognize where the impulse to fart-sack and overeat comes from so we can better battle those impulses. The pax were understandably fascinated. We did a few other things including Imperial walkers and grass grabbers before setting out on the thang.<\/p>\n
The Thang<\/p>\n
We moseyed to the parking lot by the Lido deck and did DB drills then moved to the spot just passed the Lido deck where there is a small hill.<\/p>\n
Pax lined up and we did deconstructed hill burpees. This means doing a merkin at the bottom of the hill and then crawl bear up the hill, do a jump squat at the top and mosey to the bottom to repeat. Turns out this is a real crowd pleaser. I originally called for 12 but after 9 feeling like I was going to die I Omahad to 10. Pax seemed insufficiently grateful in my humble opinion.<\/p>\n
Mosey to Lido Deck<\/p>\n
D.I.P.s which are of course derkins x10, Irkins x10 and plank jacks x10 (double count) OYO<\/p>\n
Right and left leg step ups x10, box jumps x10 then repeat D.I.P.s<\/p>\n
Choose a partner (Thank you Van Pelt) and do abyss merkins with partner A holding legs while partner B does a merkin on the top rail x10 then flap jack<\/p>\n
Repeato but touch chest to top rail<\/p>\n
Mosey to parking lot and do DB drills then mosey to rock pile<\/p>\n
Rock pile pick out one rock for both partners. Partner A starts curls x100 while partner B runs a lap around the grass then flap jack. After this do 100 over head press then 100 skull crushers and finally 100 bent over rows.<\/p>\n
Mosey to wall<\/p>\n
BTTW for 30 count<\/p>\n
Peoples chair for 50 jack reachers OYO<\/p>\n
Repeato but put left leg up<\/p>\n
Repeato but put right leg up<\/p>\n
Mosey to parking lot and mosey around it doing 10 merkins at every island<\/p>\n
Mosey to beginning for Mary<\/p>\n
Mary<\/p>\n
Guantanamo<\/p>\n
Fin<\/p>\n
COT<\/p>\n
YHC lead us out<\/p>\n
Announcements:<\/p>\n
See Spam about Iron Pax<\/p>\n
Schmedfest coming soon, donate if you can, convergence is at 8 am on 8\/24 at the fairgrounds<\/p>\n
Prayers for mass shooting victims, prayers for kids going off to college, prayers for Pony’s middle child, prayers for patients suffering from mental illness or cancer<\/p>\n
There was copious mumble chatter but YHC doesn’t remember it perhaps someone will post it in the comments.<\/p>\n
<\/p>\n
Thanks for the keys Spam!<\/p>\n","protected":false},"excerpt":{"rendered":"
I was asked by the Spamtan to Q Puragtory well before he assumed the mantle of F3 leadership. I agreed of course but then once he became the Spamtan I knew I was gonna have to step up my game. I did this mostly by promptly forgetting the date that was picked. Luckily I was […]<\/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":[112,94],"tags":[],"class_list":["post-9938","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Splash","date":"8\/10\/19","pax":"Splash, Spam, Offsides, Pony Express, Van Pelt, Burlap, Parkay, Dr Toot Canal, Touch Me Not, Goofey"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9938","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=9938"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9938\/revisions"}],"predecessor-version":[{"id":9939,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9938\/revisions\/9939"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9938"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9938"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9938"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}