4 PAX plus the Q showed up to Parliament to see try and start the day off right.\u00a0 The humidity was lower in clemmons (as promised in the tweet) and the pax seemed ready to go.\u00a0 So at 530 on the dot (although the Asterias rubens in the group who will not be mentioned by name felt like it was 531) the beatdown began.<\/p>\n
Warm o rama \u2013 SSH, IW, Abe V, Whirly has the clap, AST forward and reverse.<\/p>\n
Stealing an idea from the CSAUP workout on Saturday, the beatdown started like this.<\/p>\n
Everyone get a parking spot.\u00a0 Always facing the same direction, bear crawl to the corners to the parking spot (bear crawl, side crawl, crawl bear, side crawl, repeat). \u00a0At the first corner, perform 10 merkins.\u00a0 Second corner 9 merkins.\u00a0 Continue down to zero.<\/p>\n
Round 2 \u2013 duck walk around parking space with squats at the corners \u2013 10 down to 0<\/p>\n
Round 3 \u2013 crab walk around parking space with WWII at the corners \u2013 10 down to 0<\/p>\n
Round 4 \u2013 lunge walk around parking space with monkey humpers at the corners \u2013 10 down to 0<\/p>\n
Mosey to the bottom of the parking lot.\u00a0 Sprint to the top of the parking lot and perform 50 SSH.\u00a0 Sprint to bottom for 40 SSH.\u00a0 Back to top for 30 and so on until compete.<\/p>\n
Mosey to blocks \u2013<\/p>\n
20 x IC \u2013 curls, overhead press, bent over row<\/p>\n
15 x IC \u2013 curls, overhead press, bent over row<\/p>\n
10 x IC \u2013 curls, overhead press, bent over row<\/p>\n
Mary \u2013 Rotisserie chicken 45 seconds per side (high plank, side plank, reverse plank, side plank).\u00a0 Low dolly to heels to heaven x 10 IC.<\/p>\n
FIN<\/p>\n
Announcements \u2013 schmed (please come out to the workout, even just to camp and work on some second F).<\/p>\n
Prayers \u2013 starfish\u2019s dog \u2013 continue to recover from surgery after being paralyzed, Schneider\u2019s family<\/p>\n
YHC took us out thanking HIM for being amazing<\/p>\n
Moleskin<\/p>\n
We almost did 45 mins of body destroyers and just talked.\u00a0 Bevo declined so we did exercises<\/p>\n
Starfish, fresh off a killer Q got after it this morning.\u00a0 #impressed<\/p>\n
Schneider just returned from a beach trip \u2013 he picked up like he did not take anytime off<\/p>\n
Boomerang was boomerang.\u00a0 Lots of sarcasm around the tour of his parking space, concerns about lack of music.<\/p>\n
During the Rotisserie chicken, we spent the entire 3 minutes discussing \u201cfree range\u201d chicken and what this meant.\u00a0 Bevo was full of knowledge on this topic<\/p>\n
<\/p>\n
Thanks for the keys Gucci!\u00a0 I left them in my parking space.<\/p>\n
Huck<\/p>\n","protected":false},"excerpt":{"rendered":"
4 PAX plus the Q showed up to Parliament to see try and start the day off right.\u00a0 The humidity was lower in clemmons (as promised in the tweet) and the pax seemed ready to go.\u00a0 So at 530 on the dot (although the Asterias rubens in the group who will not be mentioned by […]<\/p>\n","protected":false},"author":177,"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-12683","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Huckleberry","date":"7\/28\/20","pax":"Bevo, Boomerang, Starfish, Schneider"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12683","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12683"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12683\/revisions"}],"predecessor-version":[{"id":12684,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12683\/revisions\/12684"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12683"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12683"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12683"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}