Van Gogh and Road Apple got some running in while YHC put some miles on the bicycle prior to the beat down. Road Apple pulled out as Gucci arrived in a different car than he\u2019s usually in. Van Gogh thought it was a possible FNG he\u2019s been after.<\/p>\n
Warm up: SSH, IST, Arm Swirly forward\/backward, seal clap, overhead clap, Whirly w\/clap, standing hamstring stretches<\/p>\n
The Thang:<\/p>\n
No real plan in place as I was expecting low numbers due to most of the regulars preparing \u00a0for the Tuna tomorrow. Walked to shelter to grab a block and then proceed to large parking lot. Instructed the pax that we would do called exercise then do a suicide run after each called exercise was done. 3 parking spaces, 6, 9 then next exercise so on and so on. Most work was IC X 15, no cadence was 30 reps.<\/p>\n
overhead press, curls for the girls, goblet \u00a0squats, skull crushers were IC. Block Irkins, Merkins, and Block Swings were OYO. The order was split up. Final 3 rounds were overhead press, curls IC, and skull crushers OYO. Returned blocks and found some wall.<\/p>\n
wall sit, Jack reachers X \u00a025, Mike Tyson\u2019s X 12, wall sit, wonder bras X 25, rebound drill X 20, wall sit, Jack reachers X 25, BTW as long as you can, wall sit, wonder bras X 25. Walk back to shelter to octogenarian pick nick table for 15 R leg step ups, 20 Dips, 15 L leg step ups.<\/p>\n
Mary: LBC\u2019s, penguin crunch, low flutter, box cutter, mutton crunch L\/R, American hammer, pickle pounders.<\/p>\n
Fin.<\/p>\n
Announcements: BBBC launch from River Oaks Church.<\/p>\n
Watch Twitter for updates and announcements with #BlueSteal .<\/p>\n
Prayers: Blue Steal and his family and the usual ones as of late.<\/p>\n
Safe travels and run for the Tuna runners this weekend.<\/p>\n
<\/p>\n
Van Gogh took us out.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
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<\/p>\n","protected":false},"excerpt":{"rendered":"
Van Gogh and Road Apple got some running in while YHC put some miles on the bicycle prior to the beat down. Road Apple pulled out as Gucci arrived in a different car than he\u2019s usually in. Van Gogh thought it was a possible FNG he\u2019s been after. Warm up: SSH, IST, Arm Swirly forward\/backward, […]<\/p>\n","protected":false},"author":384,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-10611","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Schneider ","date":"10-24-19","pax":"Gucci, Van Gogh, Schneider "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10611","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\/384"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10611"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10611\/revisions"}],"predecessor-version":[{"id":10613,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10611\/revisions\/10613"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10611"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10611"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10611"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}