Warm up: All IC. SSH, Arm swirly forward\/backwards, Overhead claps, Whirly w\/clap, Abe vagoda, standing leg stretches, groin stretch.<\/p>\n
The Thang: \u00a0walk to benches for 15 R leg step ups, 15 Irkins, 15 L leg step ups, repeat but Ony do 10 of each. All OYO.<\/p>\n
Karoka \u00a0from parking lot to gate leading to track. Walk to top of hill while doing Jack Reachers.<\/p>\n
Once we all reached the hill I informed the pax we would do 11’s. \u00a0Top of hill perform LBC’s, Monkey Humpers at the bottom. \u00a0Plank for the 6. Once the 6was up \u00a0we did a round of 7’s. \u00a0Squats at the bottom, Freddy Mercury’s at the top. Plank for the 6.<\/p>\n
Walk\/Mosey to parking lot for Mary<\/p>\n
Mary: All IC. \u00a0Low Flutter, Box Cutter, Gas Pumps, Mutton Crunch R\/L, Penguin Crunch, American Hammer.<\/p>\n
Fin.<\/p>\n
Announcements: IPC week 3 taking place tomorrow at VI and Meyhem. 05:15 launch at VI a few extra block will ne on the back of YHC’s truck. Grab one and meet on track behind the Y.<\/p>\n
<\/p>\n
Prayers: The usual and not many spoken of.<\/p>\n
Offsides took us out.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm up: All IC. SSH, Arm swirly forward\/backwards, Overhead claps, Whirly w\/clap, Abe vagoda, standing leg stretches, groin stretch. The Thang: \u00a0walk to benches for 15 R leg step ups, 15 Irkins, 15 L leg step ups, repeat but Ony do 10 of each. All OYO. Karoka \u00a0from parking lot to gate leading to track. […]<\/p>\n","protected":false},"author":384,"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-10258","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Schneider ","date":"9\/17\/19","pax":"Offsides, Sassy, Fender, Gucci, Cousin Roy, Whirly, Boomerang, Bluto, Goofy, Sour Mash, Schneider, Katniss"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10258","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\/384"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10258"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10258\/revisions"}],"predecessor-version":[{"id":10260,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10258\/revisions\/10260"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10258"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}