15 Pax joined the Q for an exciting time with rocks this morning. After some crazy stretching exercises that the pax thought were a little over the top, we headed over to the field where the Pax found 3 \u00a0rocks sticking out of the ground. The pax found that Stonehenge was built apparently by H.O.G at Speas and that Stonehenge can be moved as well.<\/p>\n
Warm-Up<\/strong><\/p>\n SSH<\/p>\n AST<\/p>\n Seal Claps<\/p>\n Overhead Claps<\/p>\n Abe Vigoda<\/p>\n Whirly with a Clap<\/p>\n Lying Windmill Stretch<\/p>\n Scorpion Stretch<\/p>\n The Thang<\/strong><\/p>\n Stonehenge<\/p>\n pick a medium rock and bring it to the track. Where three rocks at 15, 30, 45 yards from start.<\/p>\n Do 20 reps of Curls, Overhead press, rows, squats<\/p>\n throw rock and bear crawl to it do a burpee throw it and run back to start to bear crawl back to it. Continue this all the way to 3rd rock. At each rock do the 20 reps of exercises<\/p>\n round 2 rocks are backed up to 20, 35, 50 yards<\/p>\n Same 20 rep exercises this time though lunge walk back to start and run to rock for burpees and throwing rock<\/p>\n Next Mosey to hill by lido deck for some Mosey Mary<\/p>\n 5 Crunchy frogs at bottom of hill<\/p>\n 10 DC X-Factors at middle of hill<\/p>\n 15 WW2s at top<\/p>\n run back down and keep going for 10 minutes<\/p>\n Pax did 4-5 rounds of Mary<\/p>\n Finish<\/p>\n COT<\/strong><\/p>\n Monday 530 Zoom meeting with Hop about Social Equity starting June 22<\/p>\n Shmedfest Aug. 28-29 6pm to 6pm for Crisis Control<\/p>\n NMM<\/strong><\/p>\n The pax did not like Stonehenge at all<\/p>\n Spam and Huck tried to not do the burpees<\/p>\n TSC was the only pax to choose the sun and not the shade for the exercises<\/p>\n Rust Bucket and Burlap tried to keep pax on track<\/p>\n Turnover learned you can\u2019t throw a Boulder very far<\/p>\n YHC was covered in mud bc the rock chosen was muddy on the bottom<\/p>\n Bulldog said he comes for the coffeeteria<\/p>\n It was an honor to lead the pax today. Offsides I left the keys somewhere in the unmowed grass in the field next to the third rock of Stonehenge.<\/p>\n","protected":false},"excerpt":{"rendered":" 15 Pax joined the Q for an exciting time with rocks this morning. After some crazy stretching exercises that the pax thought were a little over the top, we headed over to the field where the Pax found 3 \u00a0rocks sticking out of the ground. The pax found that Stonehenge was built apparently by H.O.G […]<\/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-12367","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"6\/13\/2020","pax":"Burlap, Splah, Hop, Rust Bucket, Bulldog, Spam, Lemming, Huck, TSC, Parkay, Bluto, DDay, High Cotton, Turnover, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12367","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=12367"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12367\/revisions"}],"predecessor-version":[{"id":12368,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12367\/revisions\/12368"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12367"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12367"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12367"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}