YHC was called in off the bench to pinch hit at B&W – inspired by a tight World Series (dadgum Braves should be there though); 8 hearty PAX completed 9 strong innings (and extra innings for Lace) of baseball.\u00a0 Here is how it went:<\/p>\n
Warm-O-Rama: Standard: SSH, Whirly w\/ the Clap, Imperial Walkers, Little Arm Circle Things – Forward and Back<\/p>\n
The Thang:<\/p>\n
PAX completed each inning, doing 20 reps of each exercise, then ran the bases (our roughly .2 mile loop), each inning had a particular hit (Single, Double, Triple, HR, and one Grand Slam).\u00a0 Depending on the hit, PAX completed 10 Merkins at the appropriate bases: Single = each base (incl home); Double = 2nd, 3rd, and Home; Triple = 3rd and Home, HR = Home; Grand Slam, just run the bases, no Merkins<\/p>\n
Each inning had 20 Reps of the following exercises, followed by the labeled hit:<\/p>\n
1st Inning: Curls, Goblet Squats, American Hammer, Bent Over Rows : Hit is a SINGLE<\/p>\n
2nd Inning: Skull Crushers, Alternating Lunges, Chest Press, LBCs : Hit is a DOUBLE<\/p>\n
3rd Inning: Curls, KettleBell Swings, Bent Over Rows (10 each arm), Mountain Climbers : Hit is a TRIPLE<\/p>\n
4th Inning: Skull Crushers, Monkey Humpers, Squat Thrusters, American Hammer : Hit is a HOMERUN<\/p>\n
5th Inning: Curls, Goblet Squats, Overhead Press, Big Boy Situps : Hit is a SINGLE<\/p>\n
6th Inning: Skull Crushers, Alt. Lunges, Low Flutter (4 ct), LBCs : Hit is a DOUBLE<\/p>\n
7th Inning: Curls, KB Swings, American Hammer, Squat Thrusters : Hit is a TRIPLE<\/p>\n
8th Inning: Skull Crushers, Monkey Humpers, Chest Press, Bent Over Rows : Hit is a HOMERUN<\/p>\n
9th Inning: Curls, Goblet Squats, Big Boys, Mountain Climbers : Hit is a GRAND SLAM<\/p>\n
<\/p>\n
COT: Prayers for TPS who tweaked his back (leading to YHC’s Q); for a safe Halloween for the kids.\u00a0 YHC took us out.\u00a0 Much work was done, all got better!<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC was called in off the bench to pinch hit at B&W – inspired by a tight World Series (dadgum Braves should be there though); 8 hearty PAX completed 9 strong innings (and extra innings for Lace) of baseball.\u00a0 Here is how it went: Warm-O-Rama: Standard: SSH, Whirly w\/ the Clap, Imperial Walkers, Little Arm […]<\/p>\n","protected":false},"author":508,"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-10654","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Data","date":"10-30-19","pax":"Lace, Singing Cowboy, Light Brigade, PeeWee, Manscape, Bluto, Lemming"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10654","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\/508"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10654"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10654\/revisions"}],"predecessor-version":[{"id":10655,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10654\/revisions\/10655"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10654"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10654"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10654"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}