8 pax descended onto Hanes Park in the gloom to have it their way for WIB and they did, indeed, have it their way, to wit:<\/p>\n
Mosey to the track for…<\/p>\n
WARMORAMA:<\/p>\n
SSH x 20 IC
\nIST X 20 IC
\nPharaoh* with the clap x 20 IC<\/p>\n
THE THANG
\nThis workout was designed to give the pax the option to modify the workout however they wanted. I designed it to have the pax run a lap around the track, then complete one set of upper body, lower body and core exercises (25 reps or AMRAP, whichever was more). However, the pax were given the option of running a lap around the track or running up the intimidator. Alternatively, the pax could skip all of the running and just do the strength exercises.<\/p>\n
The exercises were:
\n Upper body\t Lower body Core
\nRound 1\tDirkins Box jumps Freddie Mercuries
\nRound 2\tDips\t Lunge left Low Flutter
\nRound 3\tMerkins\t Lunge right Mutton crunch left
\nRound 4\tIrkins\t Left leg step-ups Mutton crunch right
\nRound 5\tCarolina Dry Docks Right leg step-ups Gas pumps
\nRound 6\tNolan Ryan left\t Copperhead Squats\t Low Dolly
\nRound 7\tNolan Ryan right Apolo Ohno\t LBC
\nRound 8\tAlternating shoulder taps Tuck jump\t Box cutter
\nRound 9\tBalls to the wall\t Donkey kicks\t Penguin crunch
\nRound 10 Elbow Plank\t Jump squats\t Rosalita
\nRound 11 Jack Reachers\t Al Gore\t American hammer
\nRound 12 Seal Claps\t Calf raises\t 6\u201d <\/p>\n
NMM
\n*Pharaoh with the clap was in honor of Pharaoh Tootuncommon, who was not in attendance.<\/p>\n
I think Burns was the only pax that opted to run up the intimidator instead of running a lap around the track.<\/p>\n
No one completed all twelve rounds (to my knowledge).<\/p>\n
It was great to meet Tarheel, Tommy Boy and Honey Badger.<\/p>\n
ANNOUNCEMENTS
\n$5 FOOTLONG is getting married. The pax are celebrating at Urban Assault six hours ago. All pax who did not Q a Thursday workout are encouraged to attend. <\/p>\n
A pub run will take place on October 3rd. See The Vig or Winklevoss for details.<\/p>\n
Burns’ friends just opened up a brick and mortar doughnut shop, DOJO’S- prayer for success in their business venture. <\/p>\n
COT
\nYHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"
8 pax descended onto Hanes Park in the gloom to have it their way for WIB and they did, indeed, have it their way, to wit: Mosey to the track for… WARMORAMA: SSH x 20 IC IST X 20 IC Pharaoh* with the clap x 20 IC THE THANG This workout was designed to give […]<\/p>\n","protected":false},"author":9,"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-10280","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Whirly","date":"09\/19\/19","pax":"Tommy Boy, Hazer, Tarheel, Lamb Chop, Burns, Honey Badger, Van Pelt, Whirly"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10280","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10280"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10280\/revisions"}],"predecessor-version":[{"id":10281,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10280\/revisions\/10281"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10280"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10280"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}