{"id":10833,"date":"2019-11-20T12:13:39","date_gmt":"2019-11-20T16:13:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10833"},"modified":"2019-11-20T12:13:39","modified_gmt":"2019-11-20T16:13:39","slug":"load-management","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/11\/load-management\/","title":{"rendered":"Load Management"},"content":{"rendered":"

9 Pax ventured out this morning to Mayhem for the 2nd of 3 Q’s this week by YHC. This one was focused on showing the NBA that load management does not mean to rest more, but to lift more, especially rocks.<\/p>\n

Warm-up<\/strong><\/p>\n

SSH<\/p>\n

Imperial Walkers<\/p>\n

Arm Swirly Things<\/p>\n

Abe Vigoda<\/p>\n

The Thang:<\/strong><\/p>\n

Mosey to entrance of Jamison Park and pick a small-mediumish rock to be friends with during the workout<\/p>\n

Do each exercise with rock for 1 minute than run to other side of Parking\u00a0 lot then run back, with your rock, for next exercise<\/p>\n

    \n
  1. Overhead Press<\/li>\n
  2. Chest Press<\/li>\n
  3. curls<\/li>\n
  4. Asheville abs<\/li>\n
  5. rows<\/li>\n
  6. american hammers<\/li>\n
  7. squats<\/li>\n
  8. skull crushers<\/li>\n
  9. cuban press<\/li>\n
  10. side to side merkins (one hand on rock)<\/li>\n<\/ol>\n

    Put rocks back and mosey to tree by traffic circle by school. Choose another small-medium rock and take it to grass hill behind meeting spot.<\/p>\n

    Run up hill with rock, 1o squat thrusters<\/p>\n

    Run down hill with rock, 5 man makers<\/p>\n

    repeat 6 times<\/p>\n

    Finish<\/strong><\/p>\n

    COT<\/strong><\/p>\n

    Pray for Root Canal, fell down the grass hill on the last run down. Hurt his left leg muscle<\/p>\n

    YHC has Q for WIB at Publix on Miller Street, tomorrow<\/p>\n

    Splash-Spam 50th Birthday party 11\/30 at Foothills tasting room<\/p>\n

    Today is HDHH see Spam’s twitter<\/p>\n

    NMM<\/strong><\/p>\n

    The Pax and the site Q said that I was not allowed to Q at Mayhem again<\/p>\n

    The Pax complained about cold rocks<\/p>\n

    The Pax complained about running with rocks<\/p>\n

    The Pax complained about each exercise being 1 minute long<\/p>\n

    The Pax complained about the grassy hill and rocks<\/p>\n

    The Pax never new there were rocks next to the M.S<\/p>\n

    The Pax had fun today with rocks<\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    9 Pax ventured out this morning to Mayhem for the 2nd of 3 Q’s this week by YHC. This one was focused on showing the NBA that load management does not mean to rest more, but to lift more, especially rocks. Warm-up SSH Imperial Walkers Arm Swirly Things Abe Vigoda The Thang: Mosey to entrance […]<\/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-10833","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"11\/20\/2019","pax":"Root Canal, Plunger, Splash, Spamalot, Bevo, Drama Queen, $5 Foot Long, Turnover, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10833","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=10833"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10833\/revisions"}],"predecessor-version":[{"id":10834,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10833\/revisions\/10834"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10833"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10833"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10833"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}