‘Twas great being back out Q’ing in the gloom at my favorite place, BnW.\u00a0 A stout assortment of 13 PAX assembled for the occasion on a beautiful, crisp morning.<\/p>\n
YHC was certainly a little rusty, but thankful the PAX were slightly kind and only hurled appropriate MC my way.<\/p>\n
<\/p>\n
We did some Warm-o-Rama with standards including SSH, Squats, Abe Vigodas, Whirly (still) has the Clap and Merkins.\u00a0 Then took a short mosey to loosen the legs.<\/p>\n
We did a ladder \/ pyramid.\u00a0 This started with KB swings, then we ran, then KB swings and Goblet squats, then we ran.\u00a0 Then KB swings, Goblet squats and American Hammer, then we ran.\u00a0 And so on, and so forth.\u00a0 In essence, as the time progressed, we lifted more and ran less.\u00a0 The PAX alternated running to 4 different poles and the guys turned back when the fastest guy reached it, thus variable distances were achieved.<\/p>\n
The moves were KB swings, Goblet squats, American Hammer, Overhead press, Right leg lunge, Low flutter, Curls, Burpees and Left leg lunge.\u00a0 The final round consisted of rapid fire through the entire circuit.<\/p>\n
<\/p>\n
I think the PAX exercised sufficiently.<\/p>\n
<\/p>\n
Prayers for Lite Brite, Blue Steel, Poncho’s dad, Zuck’s dad, the family of young man who passed in WV and a colleague of YHC’s at work.<\/p>\n
<\/p>\n
Was a great morning – thanks for the push.\u00a0 So glad to be back out.<\/p>\n
<\/p>\n
Bluto<\/p>\n","protected":false},"excerpt":{"rendered":"
‘Twas great being back out Q’ing in the gloom at my favorite place, BnW.\u00a0 A stout assortment of 13 PAX assembled for the occasion on a beautiful, crisp morning. YHC was certainly a little rusty, but thankful the PAX were slightly kind and only hurled appropriate MC my way. We did some Warm-o-Rama with […]<\/p>\n","protected":false},"author":217,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-10608","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Bluto","date":"10\/23\/2019","pax":"TSA, Poncho, Singing Cowboy, PeeWee, Manscape, Cobra, Zuckerberg, Winklevoss, Lace, Cousin Roy, Sgt Schultz, Data, Bluto"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10608","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\/217"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10608"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10608\/revisions"}],"predecessor-version":[{"id":10609,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10608\/revisions\/10609"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}