After a last minute Q change (thanks Van Gogh), I scrambled to put together a workout that would both challenge and excite. What followed was 5 Pax and 1 Q taking over Hanes Park for 45 minutes of pain.<\/p>\n
Warm Up<\/p>\n
15 SSH<\/p>\n
15 Whirly<\/p>\n
15 Mountain Climber<\/p>\n
15 Wind Mills<\/p>\n
15 Arm Swirly Things<\/p>\n
5 Burpees<\/p>\n
The Thang<\/p>\n
Then we mosied over to the circle in front of the Intimidator. Here we did what I called “Chest and Abs”<\/p>\n
10 Erkins<\/p>\n
15 LBC<\/p>\n
15 Merkins<\/p>\n
15 WWII<\/p>\n
10 Derkins<\/p>\n
15 Heels to Heaven<\/p>\n
Then we partnered up. 1 partner at the bottom doing Squats, 1 partner running to the first stop sign and doing 5 burpees. Flip flop. Three rounds. Round 2 was Freddy Mercury, Round 3 was Lunges.<\/p>\n
Then we did what I call “Legs and Shoulders”<\/p>\n
15 RL step ups<\/p>\n
15 Arm Swirly<\/p>\n
15 LL step ups<\/p>\n
15 Carolina Dry Docks<\/p>\n
15 Pulse Squats<\/p>\n
15 Overhead Claps<\/p>\n
Then we did a repeto on the Intimdator with different exercises. Round 1 Pickle Pounders, Round 2 Sumo Squats, Round 3 Monkey Humpers.<\/p>\n
Then we mosied to the benches by the tennis courts for a few layers of dips.<\/p>\n
7 dips<\/p>\n
10 erkins<\/p>\n
7 dips<\/p>\n
10 urkins<\/p>\n
7 dips box jumps<\/p>\n
7 dips<\/p>\n
10 merkins<\/p>\n
Then it was time for Mary. We mossied back over to the parking lot and got in a quick two rounds of Mutton Crunches and Box Cutters.<\/p>\n
No announcements or prayer requests. In the Circle of Trust we prayed for the continued healing of Blue Steel as well as all of those brothers who are struggling with loneliness, stress, or just feeling off during this time of year.<\/p>\n
<\/p>\n
Lamp Chop<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
After a last minute Q change (thanks Van Gogh), I scrambled to put together a workout that would both challenge and excite. What followed was 5 Pax and 1 Q taking over Hanes Park for 45 minutes of pain. Warm Up 15 SSH 15 Whirly 15 Mountain Climber 15 Wind Mills 15 Arm Swirly Things […]<\/p>\n","protected":false},"author":220,"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-10838","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Lamb Chop","date":"11\/20\/2019","pax":"Red Barron
\r\nRazzie
\r\nCherry Pie
\r\nCheese Steak
\r\nChisel
\r\nLamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10838","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10838"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10838\/revisions"}],"predecessor-version":[{"id":10839,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10838\/revisions\/10839"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10838"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10838"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10838"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}