The first Phoenix (Iron Pax Style) workout was rolled out today, for 7 Pax who converged onto the Outhouse. Unfortunately, by the end of the workout, all the pax were laying face down in the grass in agony. Asking, why would Greenspan do this to us, and why would he allow YHC to be the one to pick the workout, and why are we all doing this again in a month? WHY, WHY, WHY!?!?!?<\/p>\n
The Warm-Up:<\/strong><\/p>\n Mosey from Leinbach to soccer field at Thomas Jefferson, stretch on your own while YHC explains beatdown<\/p>\n The Phoenix:<\/strong><\/p>\n On the endline do<\/p>\n 10 touch your shoes squats<\/p>\n 10 V-Ups<\/p>\n 10 HR Merkins<\/p>\n Bear Crawl 15 yards do lantern<\/p>\n 5 Turk’n’Burps<\/p>\n Frog jump back to endline<\/p>\n run lap around track<\/p>\n Each time around add 10 reps to first 3 exercises (squats, v-ups, hr merkins)<\/p>\n Do workout for 30 minutes<\/p>\n Then Pax ran back to Leinback for 5 minutes of Stretching Mary<\/p>\n Finish<\/p>\n C.O.T<\/strong><\/p>\n Burns’ M and future 2.0’s<\/p>\n YHC son going for prolonged EEG tomorrow<\/p>\n Bevo Q at Outhouse Monday<\/p>\n NMM<\/strong><\/p>\n Bevo- worked hard, said his back and shoulders were in pain the whole time<\/p>\n Snooki- quiet, efficient, never complained, apparently, not hard enough for him<\/p>\n Razzie- Could not believe that we were actually volunteering to do such a workout<\/p>\n Drip- WD kept up with the the youngins and put in serious work<\/p>\n Burns- asked for no shoulder work tomorrow at Flatline, whoever that is?<\/p>\n Greenspan- could not believe doing 30 HR Mike Tysons, could thing he had to do 40, 50 also.<\/p>\n -most pax completd 5 rounds in 30 minutes: 150 of the first 3 exercises, 25 turk’n’burps, 1.25 miles ran<\/p>\n -Pax were excited for stretching Mary, best mary ever they said.<\/p>\n Until next month, lets not do that again Greenspan, the keys are where YHC was doing HR Merkins, couldn’t pick them up to give them to you.<\/p>\n","protected":false},"excerpt":{"rendered":" The first Phoenix (Iron Pax Style) workout was rolled out today, for 7 Pax who converged onto the Outhouse. Unfortunately, by the end of the workout, all the pax were laying face down in the grass in agony. Asking, why would Greenspan do this to us, and why would he allow YHC to be the […]<\/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":[1],"tags":[],"class_list":["post-11615","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"2\/17\/2020","pax":"Snooki, Drip, Razzie, Burns, Bevo, Greenspan, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11615","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=11615"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11615\/revisions"}],"predecessor-version":[{"id":11616,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11615\/revisions\/11616"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11615"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}