Warm Up<\/p>\n
Mosey to Med School<\/strong><\/p>\n 10 min of HIIT:45 sec work, 15 Sec Rest<\/p>\n High Knees, High Plank\/Low Plank, Merkin to Squat, WWII, Squat Jump, Side Plank (switch sides in 20 sec) Iron Mikes, SSH, Groiners, Burpees<\/p>\n Mosey to Coal Pit and Partner Up<\/strong><\/p>\n Mosey to Train tracks<\/strong><\/p>\n Partner Up: A: 10 hanging crunches.\u00a0 (Feet touch rail) B.\u00a0 Banana Hold until partner is finished flap jack and repeat 3 times<\/p>\n Mosey past Nissen Bldg<\/strong><\/p>\n Mosey halfway down the cobblestones then bear crawl to the benches for 10 Box Jumps, Bear crawl half way up. Bear Crawl back down for 10 alternating step ups.\u00a0 Power Skip half way up, then lunge walk down for 10 crunches on the benches in cadence.\u00a0 Mosey to the top for 20 Cobra Squats in cadence.<\/p>\n Jailbreak back to Start for a Quick Mary<\/strong><\/p>\n Announcements and Prayer Requests:\u00a0 Lambchop has a healthy niece and Cheesesteak has a healthy nephew.\u00a0 Pray for safe travels as Cheesesteak’s Mom flys from Washington state to Florida.\u00a0 Truckstop is off furlough and has his VQ at Urban Assault Friday, August 7th.<\/p>\n <\/p>\n It was a very congenial pax this morning and YHC had a great time hanging out with these guys while everyone got in a good workout.\u00a0 Cheesesteak announced that the Side Planks portion of the HIIT were more like a rest.\u00a0 The Pax called out a hearty “Modify as Necessary”, so while we concentrated on keeping one hand in the air, he commenced touching his knee to his forehead.\u00a0 During part of the hanging crunches, three unnamed Paxs’ banana holds dissolved into a comfortable sitting position.\u00a0 At least Post Hole manned up and congratulated LambChop and Truckstop’s work they were putting into their crunches.\u00a0 Iron Sharpens Iron!\u00a0 Thanks for the keys Cheesesteak, the are on the cobblestone slope.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Warm Up Mosey to Med School 10 min of HIIT:45 sec work, 15 Sec Rest High Knees, High Plank\/Low Plank, Merkin to Squat, WWII, Squat Jump, Side Plank (switch sides in 20 sec) Iron Mikes, SSH, Groiners, Burpees Mosey to Coal Pit and Partner Up Holds Low Plank. B. 5 Merkins Flap Jack until 50 […]<\/p>\n","protected":false},"author":473,"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-12694","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"7\/31\/20","pax":"Lambchop, Cheesesteak, Truckstop (WB), Post Hole, Drip (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12694","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12694"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12694\/revisions"}],"predecessor-version":[{"id":12695,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12694\/revisions\/12695"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n