9 PAX gathered in a timely fashion and as the Workout was to begin, a distant squeal of one Little Piggy was heard wheeling into parking lot.<\/p>\n
10 Double Count SSH were performed to allow said Piggy to join the group then Mosey to lower area of Corpening Plaza and partners were selected.<\/p>\n
BOMBS- workout was explained (YHC did not give enough detail to our newcomer Pullout for his second posting but his partner VG was able to assist the Q)- one partner does exercise while the other runs a lap around lower portion of the plaza.<\/p>\n
50 Burpees<\/p>\n
100 Overhead Clap<\/p>\n
150 Merkins<\/p>\n
200 Big Boy Situps<\/p>\n
250 Squats<\/p>\n
This took majority of the allotted time this morning.<\/p>\n
Mosey to Parking deck that is typical selection on these Flatline mornings. Lunge walk up one level. 10 Pull ups at the top of said level.<\/p>\n
Return to Start for Mary.<\/p>\n
Crabwalk 15 yards then Bear Crawl back.<\/p>\n
20 Imperial Walker in Cadence<\/p>\n
20 Penguin Crunch in Cadence<\/p>\n
Repeato Crabwalk\/ Bear Crawl<\/p>\n
<\/p>\n
Great work was put in by all PAX. Excellent Partner push was noticed from each group. $5 was a little bored with our “NASCAR style” clockwise laps and got a puzzled look from Bluto as he took off the counter-clockwise direction during the Big Boy Sit Ups.<\/p>\n
Announcements:<\/p>\n
Q’s needed for most workouts- let those Site Q’s know when you can be there!<\/p>\n
Iron PAX challenge continues this week with a heavy workout- look for opportunities on email if you have registered.<\/p>\n
Crisis Control- Hope Du Jour- Today September 8th. Many local restaurants participating- check their website.<\/p>\n
<\/p>\n
Prayers for continued health of school children and family members and those less fortunate.<\/p>\n","protected":false},"excerpt":{"rendered":"
9 PAX gathered in a timely fashion and as the Workout was to begin, a distant squeal of one Little Piggy was heard wheeling into parking lot. 10 Double Count SSH were performed to allow said Piggy to join the group then Mosey to lower area of Corpening Plaza and partners were selected. BOMBS- workout […]<\/p>\n","protected":false},"author":402,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,79],"tags":[],"class_list":["post-12998","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Litterbox","date":"9\/8\/20","pax":"Van Gogh, Bluto, Mutton (WD), Pull Out, Wobegon, $5 Footlong, Little Piggy, Palin, Honey Badger, YHC (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12998","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\/402"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12998"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12998\/revisions"}],"predecessor-version":[{"id":12999,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12998\/revisions\/12999"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12998"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12998"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12998"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}