Today is YHC birthday so what better way to celebrate than by Qing a beatdown for the rest of the pax. YHC has been coming out to F3 for about 8 months now and one of the worst best moments has been Iron Pax challenge. So why not have an Iron Pax style beatdown.<\/p>\n
Warm-Up<\/strong><\/p>\n SSH<\/p>\n Toy Soldier<\/p>\n Whirly with Clap<\/p>\n Abe Vigoda<\/p>\n The Thang<\/strong><\/p>\n Mosey over to rock pile and pick out a medium size rock and carry over tiny bottom of the hill near lido deck.<\/p>\n beatdown: run up hill do next exercise repeato \u00a0until done cardboard.<\/p>\n Run up hill<\/p>\n 10 Man makers- run<\/p>\n 20 Squat Thrusters- run<\/p>\n 30 Curls- run<\/p>\n 40 Overhead Press- run<\/p>\n 50 Alt arm Merkins on rock- run<\/p>\n 60 Rock squats- run<\/p>\n 70 Bench Press- run<\/p>\n 80 Rows- run<\/p>\n 90 WW2 sit-ups with rock- run<\/p>\n 100 American Hammers (dc) with rock- run<\/p>\n Mosey to put rock back then mosey back to start<\/p>\n Mary<\/p>\n V-sit up series- 20 each<\/p>\n right leg in, left leg in, alt legs in, legs together in, right leg up, left leg up, alt leg up, scissor legs, together legs up, v-sit ups<\/p>\n COT – volunteer at local homeless shelters<\/p>\n NMM<\/strong><\/p>\n – Shout our to the HIM who ran before the beatdown<\/p>\n – good to see Toot Canal up<\/p>\n – pax harassed the Q about his last Q with rocks that ended badly<\/p>\n – the pax didn\u2019t like running up the hill at all<\/p>\n – All complained about the WW2 sit ups and American Hammers- tailbones were sore<\/p>\n – Pax hated the v-up series and the cadence that the Q had on them<\/p>\n","protected":false},"excerpt":{"rendered":" Today is YHC birthday so what better way to celebrate than by Qing a beatdown for the rest of the pax. YHC has been coming out to F3 for about 8 months now and one of the worst best moments has been Iron Pax challenge. So why not have an Iron Pax style beatdown. Warm-Up […]<\/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":[94,1],"tags":[],"class_list":["post-11201","post","type-post","status-publish","format-standard","hentry","category-purgatory","category-uncategorized"],"acf":{"q":"H.O.G","date":"1\/11\/2020","pax":"Undertow, Huckleberry, Spamalot, Touch Me Not, Dr. Toot Canal, Turnover, BAM, High Cotton, Burlap, Splash, TPS, Bulldog, Van Gogh, Green Acres, Ripple, Pony Express, Lemming, Dday, Bluto, Zima, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11201","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=11201"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11201\/revisions"}],"predecessor-version":[{"id":11202,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11201\/revisions\/11202"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11201"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11201"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11201"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n– Blue Steel coming back from Bolivia\u00a0<\/strong><\/p>\n