It was great to get out this morning at Charlie Foxtrot. As YHC\u2019s first workout back since starting back up, I was excited to get to see a large group of guys that I haven\u2019t seen in a while. Apparently 60-Minutes was the only one who got that memo .. so I got to spend 60 minutes with 60-Minutes!<\/p>\n
<\/p>\n
WARMORAMA<\/p>\n
IST x 20 IC<\/p>\n
Windmill x 5 IC<\/p>\n
SSH x 20 IC<\/p>\n
Merkins x 10 IC<\/p>\n
<\/p>\n
The THANG<\/p>\n
Mosey to the covered walkway at the school entrance for Agility Drills<\/u><\/p>\n
One pax does mode of transportation (down and back) while other does exercise:<\/p>\n
Karaoke\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Air Squats<\/p>\n
Backwards Run\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Air Claps<\/p>\n
Apollo Creed\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 LBCs<\/p>\n
Zig-Zag run\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Seal Claps<\/p>\n
Find a curb for fast feet x 20 IC .. then repeat all above one time.<\/p>\n
<\/p>\n
Mosey to the pond dock for 7-layer DIPS<\/u><\/p>\n
Dips, Irkins, Plank Jacks, Squats .. each exercise 7 reps, then 6, then 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7.<\/p>\n
<\/p>\n
Mosey to the Roundabout for Circle of Pain<\/u><\/p>\n
Native American Lunge Walk: PAX lunge walk around the circle while the first man runs around the circle. When he catches the group, he joins them and the next first man up takes a run around the circle. Repeat for 3 iterations for each PAX.<\/p>\n
<\/p>\n
Mosey to Smoker\u2019s Lot for Mary<\/u><\/p>\n
The PAX were pleasantly surprised to find Harden and SourMash waiting in the parking lot. Not sure if they had intended to meet up with the Charlie Foxtrot crew or if that is just their special place. But either way, it was good to catch up while the PAX finished out their workout with LBCs, Sideways pickle pounders (just like it sounds), penguin crunches, and low slow flutters.<\/p>\n
<\/p>\n
COT<\/p>\n
#Qfail, Bueller? did a very poor COT but gathered all of the necessary info over protein shakes and kale (read coffee and doughnuts).<\/p>\n","protected":false},"excerpt":{"rendered":"
It was great to get out this morning at Charlie Foxtrot. As YHC\u2019s first workout back since starting back up, I was excited to get to see a large group of guys that I haven\u2019t seen in a while. Apparently 60-Minutes was the only one who got that memo .. so I got to spend […]<\/p>\n","protected":false},"author":118,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,92],"tags":[],"class_list":["post-12234","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-charlie-foxtrot"],"acf":{"q":"Bueller?","date":"05\/30\/20","pax":"60-Minutes, Bueller?"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12234","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\/118"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12234"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12234\/revisions"}],"predecessor-version":[{"id":12235,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12234\/revisions\/12235"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12234"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12234"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}