7 PAX showed up on a muggy, humid morning to participate in the latest edition of The Outhouse that went down as follows:<\/p>\n
WARM-O-RAMA<\/p>\n
SSH IC
\nIST IC
\nABE VIGODAS IC
\nMICHAEL PHELPS IC
\nRun a lap around the tennis court<\/p>\n
Followed by 5 Pain Stations set up on the tennis court as follows<\/p>\n
20 CURLS (10 EACH ARM)
\n20 PLANK JACKS (DBL COUNT)
\n20 KETTLE BELL SWINGS
\n20 WWII SIT-UPS
\n10 MERKINS<\/p>\n
RUN A LAP AROUND THE COURT<\/p>\n
20 OVERHEAD PRESS (10 EACH SIDE)
\n20 PETER PARKERS (DBL COUNT)
\n20 GOBLET SQUATS
\n20 LBCs
\n10 WIDE MERKINS<\/p>\n
RUN A LAP AROUND THE COURT<\/p>\n
20 UPRIGHT ROWS
\n20 MOUNTIAN CLIMBERS (DBL COUNT)
\n20 ELF ON THE SHELF (10 EACH SIDE)
\n20 HEELS TO HEAVEN
\n10 HAND RELEASE MERKINS<\/p>\n
RUN A LAP AROUND THE COURT<\/p>\n
20 BENT OVER ROWS
\n20 PARKER PETERS (DBL COUNT)
\n20 FIGURE EIGHTS
\n20 FREDDY MERCS (DBL COUNT)
\n10 ALT SHOULDER TAPS<\/p>\n
RUN A LAP AROUND THE COURT<\/p>\n
20 SKULL CRUSHERS
\n20 BOX CUTTERS
\n20 PULLOVERS
\n20 LUNGES (10 EACH LEG)
\n10 DIAMOND MERKINS<\/p>\n
RUN A LAP AROUND THE COURT<\/p>\n
PAX rotated around the stations until YHC called time<\/p>\n
Finished with one more lap around the court<\/p>\n
COT
\nWatch Twitter for Zoom link for “The Talk”
\nPrayers for families with college age children
\nYHC took the group out with prayers for continued healing for the country.<\/p>\n
NMM
\nHard work by all the PAX
\nYHC selected oldies, largely 60s playlist included The Beatles, Simon and Garfunkel, The Temptations, The Grassroots, Steppenwolf, others
\nGood 2nd F going on as well, always with BAM present
\nGood improvising by Tarheel, grabbing a brick to use during the workout and by others that did not have a KB\/coupon
\nHave not worked out with Pony or Green Acres in a good while, great to see them both
\nStarfish and Spam rounded out a strong RESPECTful presence this morning
\nThanks for the keys Greenspan,they’re probably still out on the tennis court.<\/p>\n","protected":false},"excerpt":{"rendered":"
7 PAX showed up on a muggy, humid morning to participate in the latest edition of The Outhouse that went down as follows: WARM-O-RAMA SSH IC IST IC ABE VIGODAS IC MICHAEL PHELPS IC Run a lap around the tennis court Followed by 5 Pain Stations set up on the tennis court as follows 20 […]<\/p>\n","protected":false},"author":45,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,76,1],"tags":[],"class_list":["post-12418","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-outhouse","category-uncategorized"],"acf":{"q":"Manscape","date":"06-22-2020","pax":"The Pony Express, BAM, Spamalot, Green Acres (WD), Tarheel (WB), Starfish, Manscape"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12418","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\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12418"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12418\/revisions"}],"predecessor-version":[{"id":12442,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12418\/revisions\/12442"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12418"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12418"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12418"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}