{"id":10903,"date":"2019-12-04T18:21:42","date_gmt":"2019-12-04T22:21:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10903"},"modified":"2020-01-16T17:41:41","modified_gmt":"2020-01-16T21:41:41","slug":"celebrating-yhc-sons-b-day","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/celebrating-yhc-sons-b-day\/","title":{"rendered":"Celebrating YHC Son’s B-Day"},"content":{"rendered":"

11 Pax came to celebrate YHC\u00a0 son’s 4th b-day. Many of the pax have been praying for YHC son’s migraines and all the doctors’ appointments that he has going on. So what better way to say thank you then to celebrate with YHC beatdown Tobias 4th b-day themed.<\/p>\n

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

SSH<\/p>\n

Abe Vigoda<\/p>\n

Whirly with Clap<\/p>\n

Army Swirly things<\/p>\n

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

Mosey over to the base of the intimidator and partner up. Partner A runs up the hill to first stop sign and back while partner B does said exercise, then flapjack<\/p>\n

Exercises:<\/p>\n

T-Tomahawk Squat Jumps<\/p>\n

O-One leg burpees<\/p>\n

B- Big Boy sit-ups<\/p>\n

I- Imperial Squats<\/p>\n

A-American Hammers<\/p>\n

S- Sphinx Merkins<\/p>\n

Mosey then over to back of the track. Pax will\u00a0 do exercise called while one at a time each pax goes and does 2 tire flips<\/p>\n

    \n
  1. Plank<\/li>\n
  2. Mtn Climber<\/li>\n
  3. Peter Parker<\/li>\n
  4. Plank Jacks<\/li>\n
  5. Hill Billy<\/li>\n
  6. Imperial Walker<\/li>\n
  7. Knee to chest jumps<\/li>\n
  8. Bonnie Blairs<\/li>\n
  9. plank<\/li>\n
  10. squat jumps<\/li>\n
  11. toy soldier<\/li>\n<\/ol>\n

    Mosey to track entrance and partner up, Partner A runs lap around track(Got one lap in then omaha to 100M out and 100 in), while partner B does exercise then flapjack<\/p>\n

    Exercise<\/p>\n

    Derkins, Erkins, Dips, Burpees<\/p>\n

    Mosey to start, Finish<\/p>\n

    C.O.T<\/strong><\/p>\n

    Praise for Muttons Brother-in-law had good report<\/p>\n

    Convergence on Saturday at Purgatory for IS<\/p>\n","protected":false},"excerpt":{"rendered":"

    11 Pax came to celebrate YHC\u00a0 son’s 4th b-day. Many of the pax have been praying for YHC son’s migraines and all the doctors’ appointments that he has going on. So what better way to say thank you then to celebrate with YHC beatdown Tobias 4th b-day themed. Warm-up SSH Abe Vigoda Whirly with Clap […]<\/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":[82],"tags":[],"class_list":["post-10903","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"H.O.G","date":"12\/4\/2019","pax":"Focker, Birdhole, Palin, Chisel, Sac, Drip, Razzie, Lamb Chop, Mutton, Tar Heel, H.O.G
    \r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10903","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=10903"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10903\/revisions"}],"predecessor-version":[{"id":10904,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10903\/revisions\/10904"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10903"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10903"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10903"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}