6 Pax gathered at the Mothership for an ab lib Mutton beat down.<\/p>\n
It was hot and humid but a warm up run was in order before taking on warm-a-rama.\u00a0 The Pax exited the parking lot to the right for a trip around the YMCA.\u00a0 Glad to see an outdoor Y class taking place as we passed the Y’s back parking lot.<\/p>\n
Warm-a-rama at the gates to Hanes Park<\/p>\n
SSH x 20<\/p>\n
IST x 20<\/p>\n
Dips x 20<\/p>\n
Whirlys x 15<\/p>\n
Abe Vigoda x 10<\/p>\n
The Thang:<\/p>\n
Geometric Quadrafinia up the Intimidator<\/p>\n
Backward run to each stop sign then – 4 Merkins, 4 LBCs, 4 Squats.\u00a0 Each exercise doubled at each stop.\u00a0 Last stop consisted of 32 of each.
\nAlong the way, FNG Red Stripe was walking with his wife.\u00a0 \u00a0Thanks to Root Canal’s encouragement, he joined us for this portion of the morning.\u00a0 Hope to see him next Saturday!<\/p>\n
Upon completion, the plan was to stop at the gazebo at the park at the top of the hill.\u00a0 The gazebo was occupied so we continued to the wall near West End Cafe for 7 layers of dip.<\/p>\n
Derkins, left leg step up, Monkey Humpers, right leg step up, Merkins, Lunges and Erkins followed each double count set of dips.<\/p>\n
The Pax quickly started to make our way back to Hanes Park.\u00a0 With enough time on our hands, we stopped for a quick 3 man grinder.\u00a0 2 Pax stayed at station 1, while 2 more ran 100 yards down the Intimidator.\u00a0 1st pax executed Pickle Punders, 2nd pax executed Overhead claps.<\/p>\n
After 3 rounds we continued to the parking lot for 12 minutes of Mary.\u00a0 \u00a0I felt like a full day in an hours time.<\/p>\n
Thanks to everyone who came out, but I would like to see IS numbers go up.\u00a0 This is a great AO with a lot of variety and room to roam.<\/p>\n
No big announcements.\u00a0 Prayer requests for Lamb Chop’s sister and my niece who is going to have a her first child Monday.<\/p>\n
YHC took us out asking that we all try to make ourselves better in His light so we can lead my the example God has set for us.<\/p>\n","protected":false},"excerpt":{"rendered":"
6 Pax gathered at the Mothership for an ab lib Mutton beat down. It was hot and humid but a warm up run was in order before taking on warm-a-rama.\u00a0 The Pax exited the parking lot to the right for a trip around the YMCA.\u00a0 Glad to see an outdoor Y class taking place as […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-12645","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"Mutton","date":"07\/25\/20","pax":"Mutton, Drip, Root Canal, Drifter, Lamb Chop, Buyout FNG Red Stripe"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12645","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12645"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12645\/revisions"}],"predecessor-version":[{"id":12649,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12645\/revisions\/12649"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12645"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12645"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12645"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}