With both the coldest temps of the winter and the rain having relinquished their grip on the minds of the pax, twelve pax, several of whom got in early mileage with EC runs, gathered at the #sexlot and then got in some ladder work and basketball drills at Charlie Foxtrot.<\/p>\n
Warmarama:
\nAbe Vigodas, Downward\/Upward Dog combo, Dive Bombers, Nolan Ryans, Standing hammy stretch (ground was still moist), SSHs, Whirlies, ASTs and Michael Phelps<\/p>\n
The Thang:
\nWith three basketballs in tow, two lines of Indian runs from the sexlot to the school. Mosey to the playset for ladder #1. All pax complete the following:<\/p>\n
15 Pull-ups
\n14 Squats
\n13 Hillbillies
\n12 Pull-ups
\n\u2026
\n3 Pull-ups
\n2 Squats
\n1 Hillbilly<\/p>\n
Mosey to yellow gate and back to playset; abe vigodas for the six. Mosey to the breeze way; find a dry spot for ladder #2. All pax complete the following:<\/p>\n
15 Merkins
\n14 Low Dollies
\n13 V-Ups
\n12 Merkins
\n\u2026
\n3 Merkins
\n2 Low Dollies
\n1 V-Ups<\/p>\n
Mosey back to playset where the three basketballs were deposited. Complete the following basketball-related drills with consequences:<\/p>\n
Suicide
\nBackwards running suicide
\nWeave drills (burpees if the ball hits the group or the layup is missed)
\nBackboard tip drill (burpees if the ball hits the group or the layup is missed)
\nHigh-Low post (burpees if the ball hits the group or the layup is missed)
\nBox out free-throws<\/p>\n
0750: Time to mosey home. Arrive in time for 6 minutes of Mary:<\/p>\n
Alphabet
\nA Charlie Foxtrot Protractor
\nCobra Crunch
\nMutton Crunch<\/p>\n
Finished.<\/p>\n
Mary:
\nLow Dolly?
\nCobra Crunch
\nMountain Climbers<\/p>\n
Announcements:
\n\u2022\tSour Mash has the ruck on Sunday. The route and preblast are on Twitter.
\n\u2022\tNew Outhouse format kicks off February 3rd, with a Monday Murph 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.
\nPrayer Requests:
\n\u2022\tSchneider and Sour Mash\u2019s great-uncle is in his last days. Pray for him and the family to be comforted by the Lord.
\n\u2022\tToe Tag\u2019s family grieving his father in law.
\n\u2022\tPax on the IL: Blue Steel, Rust Bucket, Root Canal (almost back to the 11s), Harden, Toe Tag. YHC feels like he has omitted a couple.
\n\u2022\tGeopolitical tensions.<\/p>\n
NMM:
\nSome of these things occurred or were said:
\n-Huck, the H.O.G., Schneider, Sour Mash, the Singing Cowboy, Drano, and YHC all got in some extra mileage ahead of time. Sound off in the comments if I missed someone. Impressive, men.
\n-The Indian runs broke down at the yellow gate. In other words, the pax scattered like hens when a fox arrives. Some even had to be retrieved from the launch point before we could continue.
\n-Lots of moaning during warmarama occurred. Some were sounds of\u2026pleasure, some were sounds of torment. We spent a lot of time in plank.
\n-Similar sounds emitted from the pax during the Protractor. YHC thinks he even heard TMN call out once.
\n-There was not much said during ladder #1. The hillbillies apparently took their toll on the pax\u2019s tongues. Conversely, much was made of the proper form for a V-Up during ladder #2. When YHC finished, he realized that he was the six and that the other pax had apparently been waiting quite a while.
\n-\u201cThis is the least talented group of pax I\u2019ve ever worked with.\u201d -Drama Queen, channeling Roy Williams, while observing our inability to carry out simple basketball drills.
\n-\u201cSour Mash, did you smoke a possum last night?\u201d -Huckleberry, as he crossed the Mary circle to get away from Mash.
\n\u201cI\u2019m sorry I missed half your workout. I was doing a half-marathon EC run.\u201d -Drano, showing up at ladder #2.
\n-$5 Footlong ran away from YHC and Huck like we were standing still on the mosey after ladder #1. Impressive.
\n-Good to see Black Light for the second consecutive Saturday. The man is accelerating.
\n-YHC went by and picked up another load of the Singing Cowboy\u2019s wood later in the morning. There is still plenty to be had.
\n-Good to see Quiver again. YHC realized during namarama that we\u2019ve posted together at workweek workouts several times now, but it had not been light enough for me to get a good facial recognition until today.
\n-Harden, a pleasure to Q a most aptly named workout. H.O.G. picked YHC\u2019s pocket on the court and left the keys hanging on the rim he dunked on. He said he would do another EC run to retrieve them for you.<\/p>\n","protected":false},"excerpt":{"rendered":"
With both the coldest temps of the winter and the rain having relinquished their grip on the minds of the pax, twelve pax, several of whom got in early mileage with EC runs, gathered at the #sexlot and then got in some ladder work and basketball drills at Charlie Foxtrot. Warmarama: Abe Vigodas, Downward\/Upward Dog […]<\/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":[92],"tags":[],"class_list":["post-11424","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Greenspan","date":"1\/25\/20","pax":"The Singing Cowboy, Schneider, Sour Mash, The H.O.G., Huckleberry, Touch Me Not (TMN), Quiver, $5 Footlong, Black Light, Drama Queen, Drano"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11424","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=11424"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11424\/revisions"}],"predecessor-version":[{"id":11425,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11424\/revisions\/11425"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11424"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}