After posting to a Greenspan workout 2 days in a row, I did not have many muscles that were not sore so I was not sure what I was going to be able to do for the regular strong PAX that post to Mayhem. \u00a0Then when I saw the weather forcast….mid 30’s and raining, I did not know how many pax would show up. \u00a0so I designed something that would get the heart rate up quick to get loose and get us warm. \u00a0The Mayhem AO also provides a nice shelter for weather like this so maybe the pax would show up thinking we could stay partly dry in the shelter….little did they know yhc had no plans that involved the shelter or staying dry. So at 530, 10 pax plus the Q circled up and the beatdown went like this.<\/p>\n
moving warm o Rama – SSH, arm swirly forward\/backward, hillbilly, Abe V, mountain climbers – we ended at the parking lot of Jamison park.<\/p>\n
partner up – partner A bear crawls 5 parking spaces, performs 5 burpees, 10 jump lunges (bonnie Blairs), 15 squats, and 20 merkins. \u00a0partner B does SSH till partner is finishing and then bear crawls 5 spaces to meet partner and performs exercises. \u00a0repeat till we reach the end of the parking lot – 4 rounds each.<\/p>\n
partners grab a large rock – the Q emphasized that we would only be doing 10 reps and that they did not get up, out of a warm bed to work out in the cold rain and not push themselves….so get a bigger rock. After the bolders were selected, the placed the rocks at the top of the park and we moseyed to the ring of logs in the park.<\/p>\n
Partner A perform 5 burpee hops (jump over the log between each burpee), run to the top of the park, perform 10 curls with your rock, 10 “splits” ( like a bigger mountain climber in rapid fire), 10 bent over rows, run back, 5 burpee hops and return to switch with partner B. \u00a0Partner B does performs as many cycles as possible while partner is gone – 10 urkins, 10 derkins, climb over the largest part of the wall as you can, 10 Bulgarian split squats each leg, climb over the largest part of the wall that you can, and repeat.<\/p>\n
the pax cycled through 2 full rounds.<\/p>\n
mosey back to start – stopping for slow hold merkins and squats along the way.<\/p>\n
Mary – the Rotisserie chicken – rotate every 30 seconds – high plank, right arm up, reverse plank, left arm up, high plank.<\/p>\n
time.<\/p>\n
announcements – Q school Saturday at 0630. \u00a0multiple 5Ks Saturday. \u00a0Fundraiser at ardmore barber shop on Saturday. \u00a0Holiday party Saturday.<\/p>\n
prayers – turnovers friends (spaights??? spates???) – 18 month old in the hospital in Charlotte. \u00a0$5 father who is ill.<\/p>\n
YHC took us out thanking him for this group, for our gifts, prayers those mentioned above and for those who are without a home in this cold weather. \u00a0prayers for forgiveness for not being better servants to HIM.<\/p>\n
MC-<\/p>\n
$5 gave me a HC early this week. \u00a0backed out of the HC yesterday. \u00a0then showed up this morning. \u00a0Always a pleasure to have him at the workout and a great push today.<\/p>\n
this group was crazy strong – honored to “lead” them.<\/p>\n
Greenspan sent out an apology for the torture he placed on the pax earlier this week<\/p>\n
there was some strong words sent YHCs way during the bear crawls through the puddles in the parking lot.<\/p>\n
some concerns about frost bite with all the ground work – all fingers were accounted for at the end of the workout<\/p>\n
<\/p>\n
thank you to the pax for trying out some new exercises – splits, wall climbs, and the rotisserie chicken. \u00a0Turnover, the keys are under the burpee log.<\/p>\n
Huckleberry<\/p>\n","protected":false},"excerpt":{"rendered":"
After posting to a Greenspan workout 2 days in a row, I did not have many muscles that were not sore so I was not sure what I was going to be able to do for the regular strong PAX that post to Mayhem. \u00a0Then when I saw the weather forcast….mid 30’s and raining, I […]<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-10977","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Huckleberry","date":"12\/11\/19","pax":"Greenspan, Zima, TMN, Splash, Spam, Turnover, Drip, HOG, Snooki, $5"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10977","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10977"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10977\/revisions"}],"predecessor-version":[{"id":10978,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10977\/revisions\/10978"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10977"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10977"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10977"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}