A cold morning awaited the 8 pax who gathered at Hanes Park. YHC made sure they didn\u2019t stay cold for long.<\/p>\n
Warmarama:
\nLap around the parking lot. Gradually accelerating warmarama: Abe Vigodas, Downward\/Upward Dog combo, Dive Bombers, Hammy Stretch, SSHs, Whirlies, ASTs and Michael Phelps<\/p>\n
The Thang:
\nMosey to the Intimidator
\nRun backwards up to Carolina
\n5 curb-to-curb bear crawls + crawl bears + Mike Tysons
\nRun forwards up to Jersey
\n5 curb-to-curb bear crawls + crawl bears + Mike Tysons
\nRun forwards up to W. 5th Street
\n5 curb-to-curb bear crawls + crawl bears + Mike Tysons<\/p>\n
Mosey to Pilot View
\nRun backwards up to Carolina
\n10 Mike Tysons
\nRun forwards up to Jersey
\n10 Mike Tysons
\nRun forwards up to Summit
\n10 Mike Tysons<\/p>\n
Mosey to playground, find a bench
\nErkins x 10
\nLow Dolly x 10
\nDerkins x 10
\nLunges x 10
\nDips x 10
\nSide lunges x 10<\/p>\n
Mary:
\nCherry Pie Death Crunch (led by Cherry Pie)
\nCobra Crunch<\/p>\n
Announcements:
\n\u2022\tYHC has Q tomorrow at the Distillery. We won\u2019t run up either the Intimidator or Pilot View. Other than that, good luck.
\n\u2022\tNew Outhouse format kicks off February 3rd, also with $5 Footlong on Q. Location remains Leinbach Park, time remains 0530. First week of each month will be a Murph (using swings for pull-ups); third week will be an Iron Pax-like workout that repeats for three consecutive months. Weeks 2 and 4 are Q\u2019s choice with a heavy encouragement to include kettlebells.<\/p>\n
Prayer Requests:
\n\u2022\t$5 Footlong\u2019s father is at Forsyth with heart trouble.
\n\u2022\tYHC\u2019s father has completed radiation and has a scan for cancer in a few weeks.<\/p>\n
YHC took us out with a prayer to the Lord.<\/p>\n
NMM:
\nAs always, some of what is written below actually occurred and is possibly attributed to the correct pax.
\n-The bear crawls\/crawl bears\/Mike Tysons were awful. To the point of failure.
\n-The Mike Tysons\/run up Pilot View were awful. To the point of shortness of breath.
\n-There were some moans of delight during the hammy stretch. As in, the entire circle of pax moaned.
\n-Snooki rolled in, tires squealing, as we were taking our run around the parking lot. First words, \u201cYou\u2019re the Q?\u201d Typical. Snooki sprinted up all hills, including the leg of Pilot View from Jersey to Summit, which is brutal.
\n-\u201c\u201d -Bevo, at the top of Pilot View. YHC heard it because YHC had hands on knees gasping for air beside him.
\n-YHC didn\u2019t hear Lamb Chop utter a word. We\u2019ll assume that\u2019s an endorsement of the beatdown.
\n-Cherry Pie when we arrived at Pilot View: \u201cWe were just here on Saturday.\u201d YHC: \u201cI know. I told you I was going to even the odds.\u201d
\n-\u201cThanks for beating me up.\u201d -Red Barron. Anytime, bro.
\n-\u201cGood Omaha.\u201d -Cheesesteak, twice, once on the Intimidator when YHC aborted \u201cMonkey Humpers for the six\u201d and second at W 5th when we decided to find a side path for our bear crawls\/crawl bear to avoid rampaging drivers.
\n-Cherry Pie after CoT: \u201cEverywhere I go, you\u2019re Qing. This is stupid.\u201d
\n-\u201cLet\u2019s not tell Van Gogh or Zima about the curb crawls.\u201d -post-CoT YHC text to the H.O.G. The H.O.G. concurred.<\/p>\n","protected":false},"excerpt":{"rendered":"
A cold morning awaited the 8 pax who gathered at Hanes Park. YHC made sure they didn\u2019t stay cold for long. Warmarama: Lap around the parking lot. Gradually accelerating warmarama: Abe Vigodas, Downward\/Upward Dog combo, Dive Bombers, Hammy Stretch, SSHs, Whirlies, ASTs and Michael Phelps The Thang: Mosey to the Intimidator Run backwards up to […]<\/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":[1],"tags":[],"class_list":["post-11376","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Greenspan","date":"1\/22\/20","pax":"Cherry Pie, Lamb Chop, Red Barron, Snooki, Bevo\/PertPlus, Cheesesteak, The H.O.G."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11376","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=11376"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11376\/revisions"}],"predecessor-version":[{"id":11378,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11376\/revisions\/11378"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11376"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11376"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11376"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}