Periodically the site Q needs to Q at the workout just to make sure all is running smoothly at the AO, today was YHC’s day. \u00a0The temperature was a balmy 25 degrees when we began, maybe one of the warmest starts this week. The beatdown went something like this.<\/p>\n
Warmarama:<\/p>\n
SSH X15, IST X15, Arm Things all to 20-Forward, Backwards, Overhead and Seal Claps<\/p>\n
A series of stretches and then finished with Abe Vigodas X5<\/p>\n
The Thang:<\/p>\n
Mosey to the Zoo (playground in the park)<\/p>\n
OYO Derkins, Left Leg Step Ups, Irkins and Right Leg Step Ups-begin with 5, repeato increasing by 5 each time until we reached 20. Well done gents!<\/p>\n
Mosey our way to the Rock Pile stopping along the way to do Monkey Humpers.<\/p>\n
Select a rock and then it was time for 7 of Diamonds in the circle. At 12, 3, 6 and 9 on the circle we began the routine, carrying our rocks to each spot in the circle doing an exercise at each point, increasing by 7 to 28 and then decreasing by 7 by to 7 (confusing I know). \u00a012-7 Burpees, 3-14 Curls, 6-21 Squats, 9-28 Benchpress, 6-21 Squats, 3-14 Curls and 12-7 Burpees. Return your rock.<\/p>\n
Mosey our way to the Wall for Jack Reachers, each PAX did 30 as we held our wall sit position. Repeato.<\/p>\n
Mosey back to the start with various modes of mosey-high knees, butt kickers and maybe a lunge or 2. \u00a0YHC mixed in some things along the way (can’t recall what though).<\/p>\n
Mary:<\/p>\n
American Hammer, Alabama Prom Date, Mutton Crunch, LBC’s, Low Flutters<\/p>\n
FIN<\/p>\n
The variation in height of the wall was quietly noted by YHC, as he moved to find a lower spot, but verbally acknowledged by Ziggy. However, he pushed through it-strong work.<\/p>\n
Lawnboy was glad to find another way to the Rock Pile-maybe for use when he visits from Norfolk to Q.<\/p>\n
We were warm when we did our Wall Sits and all were glad.<\/p>\n
Announcements:<\/p>\n
Lawnboy’s sendoff gathering Thursday at Radar Brewing (already happened)<\/p>\n
COT:<\/p>\n
YHC took us out praying for continued healing for Ziggy and for quick sale of Lawnboy’s condo and his move to Norfolk.<\/p>\n
Pleasure to lead the PAX, as always.<\/p>\n","protected":false},"excerpt":{"rendered":"
Periodically the site Q needs to Q at the workout just to make sure all is running smoothly at the AO, today was YHC’s day. \u00a0The temperature was a balmy 25 degrees when we began, maybe one of the warmest starts this week. The beatdown went something like this. Warmarama: SSH X15, IST X15, Arm […]<\/p>\n","protected":false},"author":203,"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-11413","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Boomerang","date":"1.23.2020","pax":"Lawnboy (WB), Ziggy, Boomerang (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11413","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11413"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11413\/revisions"}],"predecessor-version":[{"id":11414,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11413\/revisions\/11414"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11413"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11413"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11413"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}