Six pax gathered to get stronger under YHC’s lead this morning, but YHC has the crud, so…they got stronger under Schneider’s lead, who graciously agreed to take my weinke\/plan and try to make sense of it, to wit:<\/p>\n
WARMORAMA
\nSSH, IST, WHIRLY W\/ CLAP, STRETCHES?, ARM SWIRLYS FORWARD AND BACKWARD, OHC<\/p>\n
THE THANG
\nThe workout consisted 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
Run 200 meters<\/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
Run 200 meters<\/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
Run 200 meters<\/p>\n
Dynamic- overhead press
\nStatic- bench lunge left (right leg on bench and lunge forward with left leg)<\/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 <\/p>\n
Dynamic- squats
\nStatic- American hammer<\/p>\n
Dynamic- LBCs
\nStatic- skull crushers<\/p>\n
NMM
\nSince I wasn’t there, I’m not sure what the MC was like, so I’ll just make some up:<\/p>\n
60 Minutes bragged all morning about how two out of three of his golf partners preferred his balls to Whirly’s balls.<\/p>\n
Littlehouse kept reminding DQ that Littlehouse was an App. State grad, and App. State beat UNC in football this year.<\/p>\n
Harden is still hungover from the trip he made to watch UVA play Notre Dame (from both UVA’s poor play and the drinking).<\/p>\n
Schneider kept mumbling, “Man, I love Whirly’s weinke.”<\/p>\n
Sour Mash mostly thought to himself, but said outloud one time, “This is why I sign up for stuff like the Tuna Run- so I can avoid workouts like this.”<\/p>\n
DQ surprised everyone by saying, “I’m actually glad Whirly is under the weather…not because I want Whirly to be under the weather, but because I am DYING to take Whirly’s place as Q at Charlie Foxtrot on Saturday.”<\/p>\n
ANNOUNCEMENTS
\nEither Whirly or DQ will Q Charlie Foxtrot on Saturday. <\/p>\n
$5 Footlong is leading the anniversary convergence in Greensboro Saturday and there will be a clown car leaving from Bailey Park at _______ AM. (Somebody help me out in the comments)<\/p>\n
PRAYER REQUESTS
\nMember of Schneider’s family and DQ’s family.<\/p>\n
COT
\nDQ took the pax out.<\/p>\n","protected":false},"excerpt":{"rendered":"
Six pax gathered to get stronger under YHC’s lead this morning, but YHC has the crud, so…they got stronger under Schneider’s lead, who graciously agreed to take my weinke\/plan and try to make sense of it, to wit: WARMORAMA SSH, IST, WHIRLY W\/ CLAP, STRETCHES?, ARM SWIRLYS FORWARD AND BACKWARD, OHC THE THANG The workout […]<\/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":[112,87],"tags":[],"class_list":["post-10544","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Schnieder (sub for Whirly)","date":"10\/17\/19","pax":"Schneider, Harden, Sour Mash, 60 Minutes, Littlehouse, Drama Queen"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10544","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=10544"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10544\/revisions"}],"predecessor-version":[{"id":10545,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10544\/revisions\/10545"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10544"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10544"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10544"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}