This has been quite a week for YHC.\u00a0 Between running with 80 lbs at VI (thanks Huckleberry!), the Climb to Remember on 9\/11, and yesterday’s insane Iron Pax Challenge….YHC was spent.\u00a0 The mere thought of Qing an hour long workout was…frankly, not what I wanted to do last night.\u00a0 But inspired by some Maker’s Mark 46, YHC drew up a plan.<\/p>\n
In the nearly 50 years YHC has been on this planet, I have learned a few things.\u00a0 Nothing unique or great insights.\u00a0 Most have been noted by others far smarter or with more insight.\u00a0 But perhaps the single most important lesson I have learned is this:\u00a0 it does not matter how many times you get knocked down.\u00a0 What matters is how many times you get up.<\/p>\n
We all get knocked down, or fail.\u00a0 That is what life is all about.\u00a0 How you react after failure is what defines you.\u00a0 Will you sit and feel sorry for yourself?\u00a0 Or will you reflect on what happened and learned from your mistakes?<\/p>\n
So, with that in mind…YHC drew up the following for the Pax this morning at Charlie Foxtrot.<\/p>\n
<\/p>\n
Warm-o-Rama<\/p>\n
SSH, IST, Arm-swirly things, copperhead squats, Whirlys, Hillbillies<\/p>\n
<\/p>\n
THE THANG<\/p>\n
Mosey to Morgan Elementary.<\/p>\n
DB drills for distance of two rows of parking spaces<\/p>\n
Then return wit Apollo Creed DB drills to start<\/p>\n
<\/p>\n
Mosey to front of school.\u00a0 Find two medium (hand held) size rocks for:<\/p>\n
Curls x 20 IC<\/p>\n
OHP x 20 IC<\/p>\n
Dead cockroach x 20 IC<\/p>\n
Chest Fly x 20 IC<\/p>\n
Skull crushers x 20 IC<\/p>\n
Side raises x 20 IC<\/p>\n
<\/p>\n
Return rocks.\u00a0 Mosey to traffic circle for a Iron Pax inspired workout. All single count:<\/p>\n
Merkins x 5<\/p>\n
Jack reachers x 10<\/p>\n
seal claps x 15<\/p>\n
squats x 20<\/p>\n
carolina dry docs x 25<\/p>\n
<\/p>\n
Run perimeter of traffic circle.<\/p>\n
Repeato x 3, thus completing 4 sets of exercises and 4 laps.<\/p>\n
<\/p>\n
Mosey to bottom of hill at Village Point Lake Drive for HILL REPEATS.<\/p>\n
Run up hill to Harper.\u00a0 Mosey back down to start.<\/p>\n
Repeato x 3.\u00a0 Thus completing 4 cycles.<\/p>\n
<\/p>\n
Mosey back to parking lot at school for mini-DORA.<\/p>\n
50 merkins<\/p>\n
100 LBCs<\/p>\n
150 Squats<\/p>\n
Other partner runs to other end of smaller parking lot.<\/p>\n
<\/p>\n
(During Dora, SourMash appears, having completed IronPax!)<\/p>\n
Mosey back to parking lot for MARY:<\/p>\n
<\/p>\n
LBCS, low flutters, Penguin Crunches, low dolly, dying cockroach, mutton crunches, heels to heaven, body destroyers<\/p>\n
All IC, all x 12<\/p>\n
<\/p>\n
TIME!<\/p>\n
NMM<\/p>\n
DQ was early, and we were not sure if anyone else would make it.\u00a0 Glad Fender and Quiver made it!<\/p>\n
Quiver always looking for extra mileage.\u00a0 We completed 2.23 miles, and after COT, he went looking for another mile. Strong work!<\/p>\n
Fender claims to only have one speed when he runs.\u00a0 It is called fast – even in the Chuck Taylors.<\/p>\n
Tclaps to DQ for making it.\u00a0 He and YHC survived IronPax yesterday.\u00a0 Wow.<\/p>\n
<\/p>\n
Announcements\/Prayer Requests<\/p>\n
Shmedfest 2020 is coming next August<\/p>\n
Get ready – IronPax week 3 will be released tomorrow.\u00a0 Yippee!<\/p>\n
9\/26 – Arts for Life Breakfast at Forsyth Country Club.\u00a0 See Fender for details.<\/p>\n
Continued prayers for Road Apple and his son.\u00a0 Glad everyone is home.<\/p>\n
<\/p>\n
YHC took us out.<\/p>\n
<\/p>\n
Appreciate the push and fellowship this morning.<\/p>\n
<\/p>\n
Have a great Saturday!<\/p>\n
<\/p>\n
Spamalot<\/p>\n
#spamtan<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
This has been quite a week for YHC.\u00a0 Between running with 80 lbs at VI (thanks Huckleberry!), the Climb to Remember on 9\/11, and yesterday’s insane Iron Pax Challenge….YHC was spent.\u00a0 The mere thought of Qing an hour long workout was…frankly, not what I wanted to do last night.\u00a0 But inspired by some Maker’s Mark […]<\/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":[112,92],"tags":[],"class_list":["post-10211","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-charlie-foxtrot"],"acf":{"q":"Spamalot","date":"09\/14\/19","pax":"Drama Queen (WD), Quiver, Fender (WB), Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10211","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=10211"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10211\/revisions"}],"predecessor-version":[{"id":10216,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10211\/revisions\/10216"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10211"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}