Singing Cowboy, Bluto, Burns, Cobra, Manscape, TPS, Light Brigade, Interference and Bevo<\/p>\n
This was my VQ at this site, and there was a great group of PAX that welcomed me.<\/p>\n
Started off with Warm-a-rama (Thank you for your help Burns with the cadence while I explained workout).<\/p>\n
The Q placed out 7 exercises in a circle, with a Jump Rope in the middle of the circle and a 53lbs KB (AKA Bertha) outside:<\/p>\n
– 7 exercises were as follows (each PAX carries to each station the weight\/KB they brought)<\/p>\n
– High Pulls (w\/ weight)<\/p>\n
– Plank Rows (w\/ weight)<\/p>\n
– Standing Side Crunches (w\/ weight)<\/p>\n
–\u00a0 KB Lunges or Swings (w\/ weight)<\/p>\n
– Skull Crushers (w\/ weight)<\/p>\n
– Low Flutter<\/p>\n
– Holy Rollers (Provided contraption…PVC pipe with rope attached to 5lbs weight…arms out and roll weight up and roll weight down\/repeat)<\/p>\n
<\/p>\n
The workout was an AMRAP based on the individual Jumping the rope.\u00a0 The person Jumping was to do 50 single jumps with the rope while everyone worked at their own station AND while one PAX walked with Bertha around the circle (carry any way you want with proscribed way being against your chest).<\/p>\n
I believe we were able to make it 3 full rounds in the time.\u00a0 Cobra proved to be a very proficient jumper of the rope while providing us all with a light show with all the sparks coming up from the jump rope skipping off the ground.\u00a0 On the flip side, Cobra pointed out that we had several “uncoordinated individuals” out there that proved 50 Jump Ropes\u00a0 to be more difficult than trigonometry.\u00a0 We all have pitched in and bought Jump Rope classes with Cindy (the 7 year old from down the block) for TPS and Interference.\u00a0 \ud83d\ude42<\/p>\n
<\/p>\n
Prayers\/Announcements<\/p>\n
Blue Steel with his recovery and house move<\/p>\n
HOG’s sons health<\/p>\n","protected":false},"excerpt":{"rendered":"
Singing Cowboy, Bluto, Burns, Cobra, Manscape, TPS, Light Brigade, Interference and Bevo This was my VQ at this site, and there was a great group of PAX that welcomed me. Started off with Warm-a-rama (Thank you for your help Burns with the cadence while I explained workout). The Q placed out 7 exercises in a […]<\/p>\n","protected":false},"author":241,"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-10729","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Bevo","date":"11\/06\/2019","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10729","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10729"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10729\/revisions"}],"predecessor-version":[{"id":10730,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10729\/revisions\/10730"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10729"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10729"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10729"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}