Ten pax celebrated the occasion of school starting back by learning new words (well, new if you didn\u2019t come to my Q the last time I did this workout), to wit:<\/p>\n
WARMORAMA
\nSSH X 20 IC<\/p>\n
IST X 20 IC<\/p>\n
Boomerangs with the clap x 20 IC<\/p>\n
Sun gods forward and backward (small circles) x 10 Ic<\/p>\n
Sun gods forward and backward (large circles) x 10 IC<\/p>\n
THE THANG
\nMosey to the lido deck for a little bit of partner dynamic\/static switcharoo ladder exercises. One partner did the dynamic exercise for 20 reps while the partner held a static position, then they switched. After the first set of 20, the pax did 15 reps of the dynamic exercise while the partner held the static position, then the same with 10 reps, then 5 reps.<\/p>\n
The exercise combinations were as follows:
\nDynamic- dirkins
\nStatic- Al Gore<\/p>\n
Dynamic- box jumps
\nStatic- 6\u201d<\/p>\n
Dynamic- heels to heaven
\nStatic- balls to the wall<\/p>\n
Dynamic- merkins
\nStatic- lunge left leg forward<\/p>\n
Dynamic- step-ups
\nStatic- 45 degrees<\/p>\n
Dynamic- gas pumps
\nStatic- decline plank<\/p>\n
Dynamic- dips
\nStatic- lunge right leg forward<\/p>\n
Dynamic- donkey kicks (standing) aka ass kickers
\nStatic- Superman<\/p>\n
Dynamic- low flutter
\nStatic- plank<\/p>\n
Mosey to the rock pile (theoretically speaking)(<\/p>\n
Dynamic- overhead press
\nStatic- weinke says \u201cbench lunge left\u201d but we don\u2019t have any benches near the rock pile<\/p>\n
Dynamic- tuck jumps
\nStatic- banana<\/p>\n
Dynamic- penguin crunch
\nStatic- dip starting position<\/p>\n
Dynamic- alternating shoulder taps
\nStatic- bench lunge right (not really)<\/p>\n
Dynamic- squats
\nStatic- American hammer<\/p>\n
Dynamic- LBCs
\nStatic- overhead press<\/p>\n
We didn\u2019t \u201ctechnically\u201d do all of this; at some point, we just stopped and went back to the parking lot and did some Mary. <\/p>\n
NMM
\nPalin is back from a 3-week vacation in Italy (he did not leave his MC there)<\/p>\n
It was great to have Altar Boy from Columbia, SC join us.<\/p>\n
Though the plan was simple and easy to execute, execution was not…simple.<\/p>\n
We worked in some SSHs during the middle of the workout, but I don\u2019t remember when. <\/p>\n
I had firm commitments from BAM and 7-layer the night before (at Tate\u2019s), plus a FNG, but none of them showed. I am deeply disappointed in this because I\u2019m bucking for a pay raise from corporate. #toobad<\/p>\n
Speaking of Tate\u2019s, if you\u2019re going to have too much too drink the night before Q\u2019ing a workout (unplanned of course), drink plenty of water. I\u2019m a lightweight (when it comes to drinking, not my actual weight) so if I have more than two beers or pours I will feel it the next morning. I drank a lot of water at Tate\u2019s and when I got home and I felt fine. #publicserviceannouncement<\/p>\n
Announcements
\nUndertow has the Q at Urban Assault this morning.<\/p>\n
Goofy has lunch bunch today, but Sgt. Schulz will be attending a continuing legal education seminar and planning his Purgatory Q tomorrow and Whirly will be spying on Sgt. Schulz to find out if Sgt. Schulz is not paying attention during the continuing legal education seminar in order to plan his Purgatory Q for tomorrow. Findings will be posted on Twitter.<\/p>\n
Sgt. Schulz has the Q at Purgatory tomorrow.<\/p>\n
Offsides needs Qs for Purgatory.<\/p>\n
Cheesesteak needs Qs for Urban Assault.<\/p>\n
Prayer requests
\nLittle House\u2019s toddler son needs prayers for major medical issues (I think it\u2019s leukemia).<\/p>\n
Palin and his M are having a baby boy! Praise and prayer request. Prayers that the pending Novant\/Walgreens merger,acquisition, etc. will not affect Mrs. Palin\u2019s job.<\/p>\n
Undertow\u2019s father has cancer and is undergoing chemotherapy.<\/p>\n
Boomerang\u2019s brother and sister both need prayers for medical concerns.<\/p>\n
COT
\nYHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ten pax celebrated the occasion of school starting back by learning new words (well, new if you didn\u2019t come to my Q the last time I did this workout), to wit: WARMORAMA SSH X 20 IC IST X 20 IC Boomerangs with the clap x 20 IC Sun gods forward and backward (small circles) x […]<\/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":[114,85],"tags":[],"class_list":["post-10427","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Whirly","date":"10\/03\/19","pax":"Undertow, Palin, Zombie, Goofy, Sgt. Schulz, Rustbucket, Altar Boy, Boomerang, Ziggy, Whirly"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10427","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=10427"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10427\/revisions"}],"predecessor-version":[{"id":10428,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10427\/revisions\/10428"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10427"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10427"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10427"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}