This morning the Q wanted to help the pax remember that what we do affects the pax around both bad and good. So what better way to demonstrate this then to give them pain and fun in one hour.
\nMany Pax did EC runs of varying mileage this morning. Tclaps men for the hard work<\/p>\n
Warm-Up<\/strong><\/p>\n jog to school<\/p>\n The Thang<\/strong><\/p>\n 1. 2 rounds of knock out<\/p>\n Schneider and YHC win the games<\/p>\n 2. Free- Throw Challenge: 2 rounds<\/p>\n Pax plank as each pax take turns shooting free throw<\/p>\n 1st round<\/p>\n miss= bear crawl half court 5 burpees<\/p>\n make= 5 merkins<\/p>\n 2 round<\/p>\n miss= burpee suicide<\/p>\n make= 10 squats<\/p>\n 3. Shoot til you make it<\/p>\n Pax take turns shooting free throw until they make it, while pax run down and backs. When shot is made 10 dry humpers, 10 Carolina Dry Docks<\/p>\n 4. 3-2-1 5. Ultimate Handball<\/p>\n go to soccer field and play game for 15 minutes. 2 teams can\u2019t run with the ball, must pass or shoot when have the ball. Lots of running<\/p>\n 6. pick up school balls for them<\/p>\n 7. Mary at start<\/p>\n Van Goda sit ups<\/p>\n Finish<\/p>\n COT<\/strong><\/p>\n Burns\u2019 M and future 2.0s<\/p>\n Blue Steel coming back out- Awesome<\/p>\n Convergence at Jamison Park March 7th- start EHing pax and future pax<\/p>\n NMM<\/strong><\/p>\n Pax did a lot of bear crawls and burpees- only 3 free throws in 2 rounds made<\/p>\n Burpee suicides called for Q to leave at one point<\/p>\n Paint touches did not help our basketball skills- Sorry Danny Manning<\/p>\n Van Gogh punted a basketball in frustration- his criptinite<\/p>\n Debate over to wear gloves or not to shoot took a lot of time- did not help either way<\/p>\n Pax loved playing Ultimate Handball<\/p>\n Good to see pax relax and have some fun m but also compete- we are all kids still in our hearts<\/p>\n It was a hard and fun beat down this morning<\/p>\n Harden thanks for the keys YHC left the keys in the ball bag for next time<\/p>\n","protected":false},"excerpt":{"rendered":" This morning the Q wanted to help the pax remember that what we do affects the pax around both bad and good. So what better way to demonstrate this then to give them pain and fun in one hour. Many Pax did EC runs of varying mileage this morning. Tclaps men for the hard work […]<\/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-11657","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"2\/22\/2020","pax":"Quiver, Sour Mash, Schneider, TSC, Greenspan, Van Gogh, Turnover, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11657","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=11657"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11657\/revisions"}],"predecessor-version":[{"id":11658,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11657\/revisions\/11658"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11657"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11657"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11657"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nPax split up into 2 teams each team has 2 players shoot alternating shots to hit 3 pointer, free throw, layup. Other Pax cycles threw 10 plank punches, 10 plank jacks, 10 WW2<\/p>\n