16 Pax came out for a very fun, cold, painful, and somewhat confusing workout<\/p>\n
Warm-Up:<\/strong><\/p>\n SSH<\/p>\n ISS<\/p>\n Arm Swirly Things<\/p>\n Whirly<\/p>\n Abe Vigoda<\/p>\n The Thang:<\/strong><\/p>\n Mosey to Lido deck which was cautioned off with tape, which we ignored.<\/p>\n Partner up for deconstructive Burpees: partner 1 runs the island of the parking lot while partner 2 does exercise the flapjack<\/p>\n 1. Squats<\/p>\n 2. Merkins<\/p>\n 3. Carolina Dry Humpers<\/p>\n 4. Squat Jumps<\/p>\n 5. Burpees<\/p>\n Then Mosey to bottom of the stairs at Lido Deck<\/p>\n Everyone plank while 1 person at a time runs up stairs and down stairs touch wall and back while other Pax do plank work:<\/p>\n 1. High Plank<\/p>\n 2. Plank Jacks<\/p>\n 3. Plank Jabs<\/p>\n 4. Low Plank<\/p>\n 5 elbow to high to elbow plank<\/p>\n 6. Peter Parker\u2019s<\/p>\n 7. Parker Peters<\/p>\n 8. Mtn Climbers<\/p>\n repeato<\/p>\n Mosey to parking lot next to cars for the Tobacco Road rivalry workout. Partner up: partner 1 runs all the islands and back while partner 2 does WOLFPACK AND DEACON workouts. We only made it through Wolfpack.<\/p>\n WW2<\/p>\n Overhead clap<\/p>\n LBC<\/p>\n Flutter Kick<\/p>\n Pickle Pounders<\/p>\n Alphabet<\/p>\n Carolina Dry Docks<\/p>\n Kick Squats<\/p>\n Mosey back for Mary:<\/strong><\/p>\n Dying cockroach<\/p>\n Penguin Crunch<\/p>\n 6inch hold<\/p>\n finish<\/strong><\/p>\n COT:<\/strong><\/p>\n Blue Steel move next Saturday<\/p>\n pray for those with mental illness<\/p>\n Umdertows dad with cancer<\/p>\n","protected":false},"excerpt":{"rendered":" 16 Pax came out for a very fun, cold, painful, and somewhat confusing workout Warm-Up: SSH ISS Arm Swirly Things Whirly Abe Vigoda The Thang: Mosey to Lido deck which was cautioned off with tape, which we ignored. Partner up for deconstructive Burpees: partner 1 runs the island of the parking lot while partner 2 […]<\/p>\n","protected":false},"author":527,"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-10690","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"11\/2\/2019","pax":"Huckleberry, Bulldog, High Cotton, Boomerang, The Sing Cowboy, Green Acres, Splash, D-Day, Spamalot, Offsides, Pony Express, Bam, Burlap, Parkay, Undertow, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10690","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10690"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10690\/revisions"}],"predecessor-version":[{"id":10691,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10690\/revisions\/10691"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}