Pax had to endure YHCs butchering of the lexicon for some experimental and modified versions of exercises, but happy to say that most were challenged and all got better.<\/p>\n
<\/p>\n
Warm-a-rama<\/strong><\/p>\n 20 side straddle hops IC<\/p>\n 20 rockette kicks IC<\/p>\n Down Dog and Up dog<\/p>\n <\/p>\n Thang 1 – around Bailey Park<\/strong><\/p>\n From the start we moseyed to 4th<\/sup> and Patterson for\u00a010 burpees<\/p>\n then moseyed overt to 4th<\/sup> and Vine for 10 copperhead squats<\/p>\n to a backwards mosey up the hill to do\u00a020 Freddy mercurys on the terraces<\/p>\n We then moseyed to Patterson and 5th<\/sup> (alma Mexicana) where we began a long lunge walk (first bad idea of the day) to the parking garage for Thang 2.<\/p>\n <\/p>\n Thang 2 – the parking garage<\/strong><\/p>\n Starting with the train bridge we did 8 side-to-side pull ups (4 each side), followed by\u00a020 LBCs.<\/p>\n Then we paired up for some partner work 10 Merki-derkins (second bad idea – partner 1 gets in merkin position and partner 2 puts his feet on partner 1’s back and both erkin together), followed by partner carry to the end of the garage, switch and return to ISTs to the 6.<\/p>\n Rinced and repeated for 3 more rounds of pull ups, LBCs, merki-derkins and partner carries (decreasing pull ups by 2 each round)<\/p>\n It was then time to Karaoke from parking garage down chestnut to 4th<\/sup> st.\u00a0 switching sides half way, then a mosey back to 4th<\/sup> and Patterson for Thang 3.<\/p>\n <\/p>\n Thang 3<\/strong><\/p>\n Thang3 looked a whole lot like Thang 1 except at the end of the Freddie Mercs, we bear crawled from the stage down the stairs where we hugged our trees Al Gore style for a rest then crabwalked back to the start.<\/p>\n <\/p>\n Mary<\/strong><\/p>\n ABCs OYO<\/p>\n 15 American hammers IC<\/p>\n 15 Rosalita IC<\/p>\n Popcorn Mary (YHC needs to plan better for more exercises next time)<\/p>\n <\/p>\n CoT<\/strong><\/p>\n Prayers for Truckstop’s Mom and Job, continued prayers for Fr. Paul Weirichs.<\/p>\n Also, we just learned after our CoT that our F3 brother Blue Steel had been in a motorcycle accident.\u00a0 Let us pray unceasingly for his quick recovery and offer up our own lesser suffering as a silent sacrifice.<\/p>\n My God, I offer you my prayers, works, joys and sufferings of this day in union with the holy sacrifice of the Mass throughout the world. I offer them for all the intentions of your Son\u2019s Sacred Heart, for the healing of the sick and injured, for the salvation of souls, reparation for sin, and the reunion of Christians.<\/p>\n Amen.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Pax had to endure YHCs butchering of the lexicon for some experimental and modified versions of exercises, but happy to say that most were challenged and all got better. Warm-a-rama 20 side straddle hops IC 20 rockette kicks IC Down Dog and Up dog Thang 1 – around Bailey Park From the start […]<\/p>\n","protected":false},"author":537,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1,91],"tags":[],"class_list":["post-10549","post","type-post","status-publish","format-standard","hentry","category-uncategorized","category-urban-assault"],"acf":{"q":"Seatback","date":"10\/18\/2019","pax":"Cheesesteak, Red Baron, Lambchop, Palin, Mutton, Posthole, Jugs (former FNG Taylor Day), $5 Footlong, Hedwig, Dr. Toot Canal, Litterbox, Snooki, Lazyboy, Drip, Truckstop, Jar Jar, Chisel, Chickweed (former FNG Alex Powell)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10549","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\/537"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10549"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10549\/revisions"}],"predecessor-version":[{"id":10605,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10549\/revisions\/10605"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10549"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}