{"id":11788,"date":"2020-03-04T13:54:26","date_gmt":"2020-03-04T17:54:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11788"},"modified":"2020-03-04T13:54:26","modified_gmt":"2020-03-04T17:54:26","slug":"walk-around-the-park","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/walk-around-the-park\/","title":{"rendered":"Walk around the Park"},"content":{"rendered":"<p>Today&#8217;s beatdown was a finisher from last Tuesday&#8217;s Redline led by Greenspan. YHC really wanted to finish that 400&#215;8 run on the track, so why not do it today at Conspiracy. The Q obviously knowing nobody would come to run 400s on the track, YHC devised a plan to &#8220;walk&#8221; around the track while doing 400s. YHC and Greenspan even did the same RIRO routine that day, just needed Turnover (reallly, Mayhem!!!).<\/p>\n<p><strong>Warm-Up<\/strong><\/p>\n<p>SSH<\/p>\n<p>mosey to track<\/p>\n<p>Abe Vigoda<\/p>\n<p>Mosey around track while doing:<\/p>\n<p>Arm swirly things<\/p>\n<p>Michael Phelps<\/p>\n<p>Mosey backward while doing arm swirly things<\/p>\n<p>Whirly w\/ clap<\/p>\n<p><strong>Beatdown<\/strong><\/p>\n<p>Partner up:<\/p>\n<p>Partner A runs around the track, while Partner B &#8220;walks&#8221; around the track with said exercise that round, then flapjack<\/p>\n<p>&#8220;The Walks&#8221;:<\/p>\n<p>Right arm first plank jack merkin walk<\/p>\n<p>Left arm first plank jack merkin walk<\/p>\n<p>Lunges<\/p>\n<p>Inch worm<\/p>\n<p>Broad Jump<\/p>\n<p>Bear Crawl<\/p>\n<p>Frog Jump<\/p>\n<p>Burpee Walk<\/p>\n<p>Mosey back to start<\/p>\n<p>Touch your toes stretch<\/p>\n<p>Finish<\/p>\n<p><strong>COT<\/strong><\/p>\n<ul>\n<li>pray for those with new babies<\/li>\n<li>convergence Saturday 7am Jamison park, 7 mile EC run at 5:45am<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>The pax did not like the plank jack merkins back-to-back<\/li>\n<li>lunges were a great relief for the arms<\/li>\n<li>The pax made fun of the YHC AST while running forward and backward- The pax should have thanked the Q for teaching them how to fly<\/li>\n<li>Lots of fast runners today on the track (2 miles)<\/li>\n<li>Burpee walk for some Pax was burpee walk 10 steps burpees- it should be burpee hop burpee hop- Q fail on the explanation<\/li>\n<li>Spicoli and $5 apparently showed up on Spicoli time and could not find us- TRACK OBVIOUSLY! So they did burpees the whole time in the parking lot-ask them how many they did!<\/li>\n<\/ul>\n<p>Razzie thank for the keys lost them somewhere between bear crawl and Burpee walk<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today&#8217;s beatdown was a finisher from last Tuesday&#8217;s Redline led by Greenspan. YHC really wanted to finish that 400&#215;8 run on the track, so why not do it today at Conspiracy. The Q obviously knowing nobody would come to run 400s on the track, YHC devised a plan to &#8220;walk&#8221; around the track while doing [&hellip;]<\/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-11788","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"3\/4\/2020","pax":"Tar Heel, Lamb Chop, Mutton, Cheesesteak, Focker, Post Hole, Chisel, Razzie, Snooki, Van Gogh, Bevo, Red Baron, Greenspan, Spicoli, $5 footlong"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11788","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=11788"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11788\/revisions"}],"predecessor-version":[{"id":11789,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11788\/revisions\/11789"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11788"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11788"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11788"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}