4 Pax started their week by working and protecting what is most important on the human body, the core. As men, the Pax often want people to come to the “Gun Show” or see how strong their legs are, but without a sound and strong core none of that would be possible.<\/p>\n
Warm-Up<\/strong><\/p>\n SSH<\/p>\n Plank and Yoga Stretches<\/p>\n The Thang<\/strong><\/p>\n Mosey the bridge<\/p>\n 100 LBCs, 75 Gas Pumps, 50 Cobra Crunches<\/p>\n Mosey to the 2nd bridge<\/p>\n 50 plankjacks, 50 DC Mountain Climber, 30 Ski Abs, 30 plank touch opposite and to foot<\/p>\n Mosey to first parking lot in WFU<\/p>\n 50 IST, 50 2 foot back and forth shuffles, 50, Hillbillies, 50 2 foot side shuffles, 50 Toy Soldiers, 50 Russian leg dances<\/p>\n Mosey back to first bridge<\/p>\n 25 each side legs together side crunches, 25 each side Jane Fonda crunches<\/p>\n Mosey to water fountain<\/p>\n 30 Legs up in a chair crunches, 30 legs up in a chair alternating side crunches<\/p>\n Find a wall to lay down and put legs straight up<\/p>\n 50 wall Alabama Prom Dates, 30 straight leg up crunches, 30 straight leg alt leg crunches<\/p>\n Mosey to start<\/p>\n 45 seconds of 2 foot back and forth shuffles<\/p>\n FINISH<\/p>\n COT<\/strong><\/p>\n Spam has WIB @ Jamison Park<\/p>\n Drip has UA on Friday<\/p>\n H.O.G has IS on Saturday<\/p>\n NMM<\/strong><\/p>\n The pax stayed together the whole time<\/p>\n Spam and Drip commented that they had never heard 100 LBCs called<\/p>\n Drip said 75 Gas Pumps was harder than the LBCs<\/p>\n Cheesesteak liked the dance move shuffles<\/p>\n All enjoyed the Core centered type workout<\/p>\n","protected":false},"excerpt":{"rendered":" 4 Pax started their week by working and protecting what is most important on the human body, the core. As men, the Pax often want people to come to the “Gun Show” or see how strong their legs are, but without a sound and strong core none of that would be possible. Warm-Up SSH Plank […]<\/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":[75],"tags":[],"class_list":["post-12653","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"H.O.G","date":"7\/27\/2020","pax":"Spam, Drip, Cheesesteak, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12653","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=12653"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12653\/revisions"}],"predecessor-version":[{"id":12654,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12653\/revisions\/12654"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12653"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12653"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12653"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}