{"id":11034,"date":"2019-12-17T12:07:17","date_gmt":"2019-12-17T16:07:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11034"},"modified":"2020-01-16T17:36:50","modified_gmt":"2020-01-16T21:36:50","slug":"santa-clausandreindeer","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/santa-clausandreindeer\/","title":{"rendered":"Santa Claus and Reindeer"},"content":{"rendered":"

YHC was not able to be the special guest at Outhouse yesterday, thank to the 2.0 being sick. But the 2.0 is better and there was no special introduction needed for this Q. YHC was looking at the weather and saw rain, so it was simple: PARKING DECK. The 5 other Pax agreed, especially when it started to thunder and lightning.<\/p>\n

Mission Statement, Core\u00a0<\/strong>principles, and Disclaimer were read once entering the Parking Deck<\/b><\/p>\n

Christmas Music was played and the Pax were off with the workout<\/p>\n

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

Partner up: Partner A runs up two levels and back down, while Partner B does said exercise on the cardboard, then flapjack until all exercises are done.<\/p>\n

Exercises: spell Santa Claus<\/p>\n

S<\/strong>ide lunges<\/p>\n

A<\/strong>labama Crawdads<\/p>\n

N<\/strong>olan Ryans<\/p>\n

T<\/strong>urk ‘n Burp<\/p>\n

A<\/strong>lphabet<\/p>\n

C<\/strong>runchy Frog<\/p>\n

L<\/strong>ow Flutter<\/p>\n

A<\/strong>polo Ono<\/p>\n

U<\/strong>p Down Merkins<\/p>\n

S<\/strong>phinx Merkins<\/p>\n

Then when that was finished the Pax circled up for a V series of Ab work. Hold V and then do exercise called with the Q counting<\/p>\n

V hold Right leg in and out 10<\/p>\n

V hold Left leg in and out 10<\/p>\n

V hold Alt leg in and out 20<\/p>\n

V hold right leg up and down 10<\/p>\n

V hold left leg in and out 10<\/p>\n

V hold alt leg up and down 20<\/p>\n

V hold leg together up and down 20<\/p>\n

V hold low flutter 20<\/p>\n

V hold v ups 20<\/p>\n

Then Pax got some reindeer practice in by holding or doing an exercise while each pax went around circle doing one rep of the main exercise until 24 reps together then running up a level on parking deck<\/p>\n

first level: Hold plank- 24 pushups<\/p>\n

Second Level: SSH- 24 Burpees<\/p>\n

Third Level: Squat- 24 Turkish get ups<\/p>\n

Second Level- V hold- 24 V-Ups<\/p>\n

First Level- SSH- 24 Burpees<\/p>\n

Finish<\/p>\n

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