Following a humid 2 mile EC run with Schneider, YHC took the reins for the day last minute while Gucci was off serving his country. YHC cooked up a plan during the run to demonstrate 1 of the core principles of F3. <\/p>\n
WARM O RAMA
\nSSH
\nIMPERIAL WALKERS
\nARM SWIRLEYS
\nMORROCAN NIGHT CLUBS
\nABE VAGOTA
\nWHIRLEY WITH A \ud83d\udc4f – Where has that guy been? Somebody needs to get him back out to WeFoCo!
\nIn honor of Gucci, we knocked out some solid stretches including hip flexors and glutes.<\/p>\n
THE THANG
\nAll grabbed a cinderblock and formed a circle. Each pax was responsible to call an exercise as we rotated around the circle. B\/w each pax called exercise we had a list of 5 exercises of which were completed (1 at a time b\/w exercises).<\/p>\n
5 exercises b\/w pax called items were:
\nMt Climbers 20 OYO
\nBurpees 10 OYO
\nLBCs 20 OYO
\nSquats 20 OYO
\nMerkins 20 OYO<\/p>\n
PAX Called exercises 3 rounds in total and cant remember them all but here are some:
\nClean and Jerks
\nBus drivers
\nCurls
\nSkull Crushers
\nBlockeys
\nOH Press
\nShoulder Taps
\nBO Rows<\/p>\n
Finshed up with some breif back strecthes for Mary.<\/p>\n
Strong work by all and a great demonstartion of a peer led workout. Thanks for the help!<\/p>\n
Prayer Requests
\nSchneiders Aunt in hospice
\nGoofys family – son home from hospital and planning to make decisions on care for fayher in law
\nBoomerangs sister
\nAll Unspoken prayers <\/p>\n
YHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"
Following a humid 2 mile EC run with Schneider, YHC took the reins for the day last minute while Gucci was off serving his country. YHC cooked up a plan during the run to demonstrate 1 of the core principles of F3. WARM O RAMA SSH IMPERIAL WALKERS ARM SWIRLEYS MORROCAN NIGHT CLUBS ABE VAGOTA […]<\/p>\n","protected":false},"author":519,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-12787","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"60 Minutes","date":"8-11-20","pax":"Schneider, Boomerang, Starfish, Ziggy Stardust, Tonka"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12787","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\/519"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12787"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12787\/revisions"}],"predecessor-version":[{"id":12789,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12787\/revisions\/12789"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12787"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}