Warmarama:<\/p>\n
Side straddle hops, Arm swirly things -forward and backward, overhead claps, seal claps, Imperial walkers, back extensions, some lower leg stretches and then mosey to the lower parking lot.<\/p>\n
Main Workout:<\/p>\n
D-back drills then run circle and finish with d-back drills. Mosey to the lido deck for box jumps, left leg step ups, right leg step ups, box jumps, Derkins, incline merkin, side step ups right and left, box jumps.\u00a0 Short mosey, more of a walk to the next parking lot to perform Luke Side-walkers to the right and left, which nobody enjoyed. Mosey to the hill and bear crawl up jog down.\u00a0 Then Alright-alright had suggest crawl bear up the hill which was not enjoyable. Splash seemed to be not happy about that move.\u00a0 I remember something about deconstructed burpees and a crawl bear up a hill.\u00a0 That was not fun.<\/p>\n
Moved on from there to the rock pile for some moSre work.\u00a0 Curls for the girls, Bent-over rows, overhead press, bus drivers, front raises, kettle bell swings, skull crushers. Suggestion was taken from Starfish to move two stones to the right for some sharing of stones.\u00a0 We also moved again to get back to our original stone.\u00a0 Moved from there to the wall.\u00a0 We had a seat in peoples chair while doing some Jack reachers, still in peoples chair we alternated lifting our legs, moving lunges were next and we did them to the little grassy knoll and back. Rebounders were performed followed by one of my favorites, Mike Tysons and then another set of rebounders.<\/p>\n
We trotted to the new playground to see what we could do.\u00a0 It was supposed to be a partner exercise of one partner doing 10 pull-ups while the other partner ran to the cement pad and back.\u00a0 Didn’t work out as planned.\u00a0 Scrapped that and moved to the next parking lot to perform a round of Merkins.\u00a0 Run to first island, diamond merkins x 10, next island wide merkins x 10, next island regular merkins x 10, last island derkins x 10 and repeat on the way back to start.\u00a0 Squats until six was up.\u00a0 Moved over to the wall and did 30 seconds of balls-to-wall.<\/p>\n
Mosey back to the start for Mary.\u00a0 Pony Express and Splash made it into a sprint.\u00a0 Pony Express has that sprinting speed. Wow.<\/p>\n
Mary was by committee.<\/p>\n
Name-o-rama done.<\/p>\n
Anouncements:<\/p>\n
Purgatory in need of Q’s.\u00a0 Splash stepped-up for next weekend and Pony Express for the 26th.\u00a0 Thank you to them.<\/p>\n
Ruck in the morning tomorrow 10\/13\/19 start at 06:45 from Redeemer, Q is Starfish. No donuts available.<\/p>\n
Prayer Requests:<\/p>\n
Continued prayers for Pony Express’s son.<\/p>\n
Ziggy Stardus for his health and well being.<\/p>\n
Little House for his son.<\/p>\n
Starfish for his mother in physical rehabilitation facility.<\/p>\n
Juice box and Resistor for their long run.<\/p>\n
<\/p>\n
Thanks to all that put up with a off the cuff work out. I for one am glad to be apart of something greater than myself.<\/p>\n
Have a blessed weekend.<\/p>\n
Offsides<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmarama: Side straddle hops, Arm swirly things -forward and backward, overhead claps, seal claps, Imperial walkers, back extensions, some lower leg stretches and then mosey to the lower parking lot. Main Workout: D-back drills then run circle and finish with d-back drills. Mosey to the lido deck for box jumps, left leg step ups, right […]<\/p>\n","protected":false},"author":477,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-10502","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Offsides","date":"10\/12\/2019","pax":"Spamalot, Splash, Alright-Alright, Starfish, Pony Express, D-day, Parkay, Burlap, High cotton, Bam, Turnover, Lace"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10502","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\/477"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10502"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10502\/revisions"}],"predecessor-version":[{"id":10506,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10502\/revisions\/10506"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}