With the Iron PAX Challenge in the rear view mirror (as well as consecutive rest days) YHC was ready to deliver a beat down at #IS that was sure to utilize ALL of the surrounding terrain.<\/p>\n
Warm O Rama<\/p>\n
SSH x20 IC<\/p>\n
Toy Soldier x15 IC<\/p>\n
AST Medley x10 IC<\/p>\n
Squat x10 IC<\/p>\n
Abe Vagoda x6 IC<\/p>\n
Merkin x10 IC<\/p>\n
The THANG<\/p>\n
Mosey to Intimidator<\/p>\n
At each station, all PAX would complete an “Arrival” exercise and a “Departure” exercise.\u00a0 Stations were as follows:<\/p>\n
Bottom of Intimidator – Arrival: Burpees x10 ; Departure: Squat Jumps x20<\/p>\n
Carolina Ave – Arrival: Merkins x20 ; Departure: Alt Lunges x10 each leg<\/p>\n
Glade St – Arrival: Dive Bombers x10 ; Departure: WW2 x10<\/p>\n
All PAX went up and down x2 for a total of 30 Burpees, 40 Squat Jumps, 80 merkins, 80 Alt Lunges, 20 Dive Bombers, and 20 WW2’s<\/p>\n
Mosey to Benches next to Playground<\/p>\n
Dips x15 IC<\/p>\n
Alt Step Up x15 IC<\/p>\n
Erkins x10 IC<\/p>\n
Butt-to-Bench Squat x15 IC<\/p>\n
Derkins x10 IC<\/p>\n
Repeato<\/p>\n
Mosey to bottom of Education Hill<\/p>\n
Partner Up for 3 man Grinder<\/p>\n
Partner at bottom of Hill: 180 degree squat jumps<\/p>\n
Partner at top of Hill: Mike Tyson’s<\/p>\n
Mode of transportation: Up – Bear Crawl ; Down – Mosey \/ Whatever you have to do to not slip and break your face<\/p>\n
Each PAX got 3 rounds of each exercise in<\/p>\n
Mosey to Track<\/p>\n
Circle Up for Howling Merkin (1 PAX completes 10 Merkins while rest of PAX hold high plank)<\/p>\n
Jailbreak to Picnic Tables<\/p>\n
Mosey Back to Launch<\/p>\n
MARY<\/p>\n
The Q cut it pretty close getting back to Launch in time, all we had time for was LBC’s x12 IC.<\/p>\n
FIN<\/p>\n
COT<\/p>\n
Welcome to Former FNG Gary “Gilligan” Gross.\u00a0 Close friends with Drip.\u00a0 Pilot and boat captain in spare time, hence “Gilligan”.\u00a0 The guy put in some serious work for his 1st post.\u00a0 Well done Gilligan.\u00a0 Appreciate you coming out.<\/p>\n
Was great to meet Flutter (PAX from F3 Carterico).\u00a0 He represented the PAX on the coast very well.<\/p>\n
Prayer Requests<\/p>\n
Blue Steel’s family’s visa situation.<\/p>\n
F3 brother from Carterico Bunnion’s M was in bad car accident recently with severe damage to her leg.<\/p>\n
Norwood Family<\/p>\n
YHC took us out<\/p>\n
It’s always an honor to lead.\u00a0 Thankful for the accountability this group provides.\u00a0 Thanks for the keys, Drip.\u00a0 YHC left them at the top of one of those hills.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
With the Iron PAX Challenge in the rear view mirror (as well as consecutive rest days) YHC was ready to deliver a beat down at #IS that was sure to utilize ALL of the surrounding terrain. Warm O Rama SSH x20 IC Toy Soldier x15 IC AST Medley x10 IC Squat x10 IC Abe Vagoda […]<\/p>\n","protected":false},"author":491,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,93],"tags":[],"class_list":["post-10363","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation"],"acf":{"q":"Turnover","date":"9.28.19","pax":"Root Canal (WD) , Blue Steel , Flutter , Tweety Bird , Drip , Swiss Miss , Orange Justice (WB) , Former FNG Gilligan , Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10363","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10363"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10363\/revisions"}],"predecessor-version":[{"id":10370,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10363\/revisions\/10370"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10363"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10363"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10363"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}