PAX: Greenspan, On My Way, Tarheel, Snooki, Tonka, Razzie, Mutton, Posthole, Chisel, Traeger, Burns<\/p>\n
Today was a tough one. Today I woke up to my alarm and thought, \u201cMan, I really want to throw that thing out the window.\u201d Today my body was sore from yesterday\u2019s IPC beatdown and my body wanted me to sleep and recover further. Today I wanted to listen to the voice that told me that the Conspiracy crew could lead their own workout without me.\u00a0 But, I am thankful that I was able to push all that aside and lead the pax in a (hopefully) not so brutal workout this morning at Hanes Park<\/p>\n
Warmorama<\/p>\n
SSH x20<\/p>\n
Abe Vigoda x 8<\/p>\n
Whirlys x10<\/p>\n
Michael Phelps (bear hugs) x10<\/p>\n
OH Clap x10<\/p>\n
Mosey to the track to start the thang<\/p>\n
4 corners<\/p>\n
10 broad jumps<\/p>\n
10 broad jumps, 20 WWIIs<\/p>\n
10 broad jumps, 20 WWIIs, 30 lunges (single count)<\/p>\n
10 broad jumps, 20 WWIIs, 30 lunges (single count), 40 CDDs\u00a0\u00a0 \u2026\u00a0\u00a0 turn around and unwind the loop<\/p>\n
10 broad jumps, 20 WWIIs, 30 lunges (single count)<\/p>\n
10 broad jumps, 20 WWIIs<\/p>\n
10 broad jumps<\/p>\n
Mosey to pull up bars, each pax does 20 pullups and 100 squats OYO<\/p>\n
Mosey to tunnel. Pax partner up and each partner is on one side of the tunnel. In a line, pax get into peoples chair and do jack reachers. Pax on the end runs to the front, indian run style, and resumes peoples chair w\/jack reachers. \u00a0Repeato until we reach the end of the tunnel.\u00a0 ***Omaha \u00be of the way through, bear crawl up the inclined part of the tunnel***<\/p>\n
Mosey to picnic tables. With partner from the tunnel, complete the following ladders alternating the sets<\/p>\n
Dips 20 –> 1<\/p>\n
Irkins 15 –> 1<\/p>\n
Dips 12 –> 1 (prior to this set, Snooki informed us we were running low on time)<\/p>\n
Mosey back to launch for mary \u2013 with one minute remaining we did LBCs in cadence until time was up<\/p>\n Announcements \u2013 YHC has Q tomorrow at Distillery, come for some light running and block work. YHC is also heading up our ruck on Sunday, meet in Reynolda Village at 0645, Coffeeteria at DoughJoes after.<\/p>\n Ardmore RAH is on October 19th<\/sup>, consider joining some F3WS Pax in running to support Second Harvest Food Bank<\/p>\n Winklevoss & The Vig have organized the Camel City Craft Crawl on October 13th<\/sup>, launching from Hanes Park and running to 6 breweries over 5 miles during the afternoon. T-shirts are available, contact Winklevoss & monitor Twitter, proceeds support Crisis Control Ministries.\u00a0 They\u2019re at least 16 more people to sign up and donate! This is not exclusive to F3\/FiA so invite your coworkers & family to join<\/p>\n Prayers \u2013 Mutton\u2019s brother in law in undergoing chemotherapy right now, and feeling the physical and mental effects of the treatment. He\u2019s currently in week 3 of 8 before moving to biweekly treatments.<\/p>\n YHC took us out thanking God for the brotherhood and fellowship of this group, and asking us to look for God\u2019s work in our lives this week.<\/p>\n Thanks for the keys, Razzie. I\u2019ll give them back when we finish the workout<\/p>\n","protected":false},"excerpt":{"rendered":" PAX: Greenspan, On My Way, Tarheel, Snooki, Tonka, Razzie, Mutton, Posthole, Chisel, Traeger, Burns Today was a tough one. Today I woke up to my alarm and thought, \u201cMan, I really want to throw that thing out the window.\u201d Today my body was sore from yesterday\u2019s IPC beatdown and my body wanted me to sleep […]<\/p>\n","protected":false},"author":450,"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-10317","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Burns","date":"9.25.19","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10317","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10317"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10317\/revisions"}],"predecessor-version":[{"id":10318,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10317\/revisions\/10318"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10317"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10317"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10317"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Derkins 10 –> 1<\/del><\/p>\nMosey back to pull up bars, pax do 20 pullups and 100 squats on your own.<\/del><\/p>\n