Warmarama:<\/p>\n
A little different this morning; Abe Vigodas, Downward\/Upward Dog combo, Hammy Stretches, SSHs, Whirlies, Dive Bombers, ASTs F\/B, and Michael Phelps<\/p>\n
The Thang:<\/p>\n
Lunge walk to playset and partner up:
\nPartner A: Pull ups x 5
\nPartner B: Dan Taylors AMRAP
\nEach partner completes 5 sets<\/p>\n
Mosey to Lido Deck. Find a seat on the steps.
\nStand ups x 20
\nCalf Raises x 30
\nStand ups x 30
\nCalf Raises x 50<\/p>\n
Irkins x 20
\nLeft-leg step ups x 10
\nDerkins x 20
\nRight-leg step ups x 10
\nDips x 20<\/p>\n
Stand ups x 20
\nCalf Raises x 30<\/p>\n
Mosey to rock pile; find a medium-sized rock
\nCurls x 10
\nOH Press x 10
\nOne-armed merkins x 15 (both arms)
\nAmerican Hammers x 20
\nOne-armed merkins x 10 (both arms)<\/p>\n
Backwards mosey back to launch<\/p>\n
FIN!<\/p>\n
Announcements:
\nLunch bunch is Friday at Trade Street Diner at 1145.
\nPrayer Requests:
\n\u2022\tBoomerang\u2019s sister\u2019s ongoing battle with cancer.<\/p>\n
YHC took us out with a prayer to the Lord.<\/p>\n
NMM:<\/p>\n
Boomerang and YHC had communicated yesterday about today\u2019s Q. YHC admitted to being exhausted and planning to really incorporate body destroyers. Alas, that slipped YHC\u2019s mind today, but we did start off with a much slower warmarama, stretching before getting the heartrate up. Boomerang still had \u201ckind\u201d words for YHC at the end.<\/p>\n
An \u201calmost\u201d accusation of running occurred on our mosey from the Lido Deck to the rock pile. YHC immediately halted the group and we performed 20 monkey humpers and 10 walking backward lunges. That stemmed the tide.<\/p>\n
It was a pleasure to meet Uncle Fester for the first time today and to see some guys YHC doesn\u2019t work out with frequently.<\/p>\n
Glad to see both Turnover and Huckleberry were still walking after the extreme beatdowns that Huck put on us the past two days.<\/p>\n
Palin made mention of his nice rock while we were circled up at the rock pile. Seemed like an appropriate title for the backblast as well.<\/p>\n
All of the men worked hard and hopefully got stronger physically, relationally, and spiritually. Boomerang, the keys are on the steps at the Lido Deck.<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmarama: A little different this morning; Abe Vigodas, Downward\/Upward Dog combo, Hammy Stretches, SSHs, Whirlies, Dive Bombers, ASTs F\/B, and Michael Phelps The Thang: Lunge walk to playset and partner up: Partner A: Pull ups x 5 Partner B: Dan Taylors AMRAP Each partner completes 5 sets Mosey to Lido Deck. Find a seat on […]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-11313","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Greenspan","date":"1\/16\/20","pax":"Boomerang, Palin, TPS, The Pony Express, Burlap, Huckleberry, TMN, Turnover, Uncle Fester, Resistor, Ziggy Stardust"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11313","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11313"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11313\/revisions"}],"predecessor-version":[{"id":11315,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11313\/revisions\/11315"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11313"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11313"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11313"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}