YHC decided on a pretty simple beatdown in the caverns of Bailey Park. The problem is now thinking back on my plan YHC did forget to add some extra burpees, but that was because of the stupid music speaker. For some reason Spotify would not work unless YHC stood by my phone. YHC even took the watch off and layed it next to the phone and for some reason it would shut off still. The Q then had to switch from Spotify to Pandora and finally the music worked. Fortunately for the pax, the Q forgot o add the burpees on the back end of the workout, oh well<\/p>\n
Warm-Up<\/strong><\/p>\n Mosey to right in front of F45<\/p>\n SSH<\/p>\n Abe Vigoda<\/p>\n Slow Whirly<\/p>\n plank with R\/L vertical arm circles<\/p>\n some Yoga poses<\/p>\n The Thang<\/strong><\/p>\n Mosey to Bailey park caverns and partner up<\/p>\n Partner A would go to first cone then by mode of transportation then to second cone by mode of transportation then to the end of the cavern by mode of transportation while partner B would do exercises then flapjack<\/p>\n laps 1-3 modes of transportation- Bear Crawl, Crawl Bear then Mosey to end and back to beginning<\/p>\n laps 4-7 modes of transportation- hop, lunge walk, mosey to end and back to beginning<\/p>\n laps 8 to 18 modes of transportation- run to 2nd cone then back pedal to end and then mosey to beginning<\/p>\n Exercises<\/p>\n 1. T Merkin<\/p>\n 2. Turk’n’burp<\/p>\n 3. R leg deadlift<\/p>\n 4. L leg deadlift<\/p>\n 5. Wide Merkin<\/p>\n 6. Heals to Heaven<\/p>\n 7. Kickouts<\/p>\n 8. Side to side merkin<\/p>\n 9. Side Lunges<\/p>\n 10. Rosalita<\/p>\n 11. Spider Merkin<\/p>\n 12. IST<\/p>\n 13. LBC<\/p>\n 14. Peter Parker<\/p>\n 15. Squats<\/p>\n 16. WMDs<\/p>\n 17. Rebound<\/p>\n 18. Freddy Mercury<\/p>\n Mosey back to start for Mary<\/p>\n Hollow Hold<\/p>\n Hollow Rock back and forth<\/p>\n FINISH<\/p>\n COT<\/strong><\/p>\n Lamb Chop Q IS- playing Simon Says<\/p>\n Zima has Outhouse Monday- COVID 19 workout<\/p>\n The Shmedfest sight is up- please sign up at theshmed.com<\/p>\n Van Gogh traveling to Virginia<\/p>\n YHC traveling to Ohio preaching at youth camp for week<\/p>\n Lamb Chop sister is due in a couple weeks<\/p>\n Tigger’s new baby Elizabeth James Tigger is healthy<\/p>\n Pray for Root Canal’s father in law in his days<\/p>\n YHC took us talking about how as men to train the younger generation on how work, respect, love, and be good citizens for the future of our community<\/p>\n <\/p>\n Cheesesteak thanks for the keys, they are in one of sweat puddles in Bailey Park corridor.<\/p>\n","protected":false},"excerpt":{"rendered":" YHC decided on a pretty simple beatdown in the caverns of Bailey Park. The problem is now thinking back on my plan YHC did forget to add some extra burpees, but that was because of the stupid music speaker. For some reason Spotify would not work unless YHC stood by my phone. YHC even took […]<\/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":[91],"tags":[],"class_list":["post-12602","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"H.O.G","date":"7\/17\/2020","pax":"Root Canal, Post Hole, Burns, Greenspan, Van Gogh, Red Barron, Lamb Chop, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12602","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=12602"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12602\/revisions"}],"predecessor-version":[{"id":12603,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12602\/revisions\/12603"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12602"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12602"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12602"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}