7 PAX met up to discuss Parliamentarian duties as we are in election season, even though a new Prime Minister has been named in Ziggy Stardust. YHC decided to take a few Warm-O-Rama exercises from last Tuesday’s Flatline and use it this week while also forgetting that 2 PAX posted there last week. Oh well, so much for originality…Anyways, onward to the workout on this, shall we dare say, cold morning!<\/p>\n
Warm-O-Rama
\nImperial Stormkickers x10 IC
\nCopperhead Squats x10 IC
\nWhirly w clap x10 IC
\nAbe Vigoda x10 IC
\nToy Soldier x10 IC<\/p>\n
The Thang
\nSlow mosey to covered area sidewalk area. Schneider wanted to do the crab walks from last week\u2019s Flatline workout, so YHC obliged x10 IC.<\/p>\n
YHC decided to create some individual Doras for the PAX today. Many of the exercises were inspired by YHC\u2019s 6 year old 2.1, who did many of these workouts in PE yesterday at school! A slight twist on some of them and the plan was set…<\/p>\n
Mini Individual Dora: in between each exercise, lunge walk across parking lot and back
\n50 Mountain climbers (each leg)
\n100 SSHs
\n150 Fast feet (each foot)<\/p>\n
Mini Individual Dora #2: Apollo\u2019s Creed across and back between each exercise
\n50 Hand release merkins (Modify to traditional merkins)
\n100 Imperial Squat Walkers
\n150 LBCs<\/p>\n
Mini Individual Dora #3: Carioca across and back between each exercise
\n50 WWII sit-ups
\n100 Plank Jacks
\n150 Alternating shoulder taps (count each rep)<\/p>\n
Mini-mini Individual Dora #4: Skip across and back between each exercise
\n50 Low Flutter
\n100 Arm Swirly Things (50 forward, 50 backward)<\/p>\n
Mary
\nMutton Crunch x 15 IC each side
\nPenguin Crunch x20 IC
\nCumberland County Viaduct x10 IC each side<\/p>\n
Announcements\/Prayer Requests
\nGoofy’s mother-in-law passed away yesterday due to heart and COVID complications. TAPs to he and his wife’s family as his father-in-law is also in the hospital with similar symptoms.<\/p>\n
YHC went to high school with a woman who was murdered by her estranged (ex-?)husband Sunday in her house. She has a 14 year old daughter and recent boyfriend, who also went to YHC’s school. Prayers to all of those families in this traumatic time.<\/p>\n
NMM
\nIt was chilly this morning! When YHC pulled in, Schneider and 60 Minutes were finishing up an EC run. Good for them and nice work!<\/p>\n
Many Respects at the workout this morning and they all just motored through the workout as if they were half their age. Impressive work by all of them.<\/p>\n
There was a lot of MC for the exercises chosen for the Mini Doras, but hey, we don’t post at 5:30 for it to be easy! But maybe not that hard, either…<\/p>\n
YHC posted at both 5:30s today, AM with the Parliament crowd and PM with Data and Wobegon for the IPC. YHC doesn’t recommend doubling down and including an IPC workout in that double.<\/p>\n
YHC has the Q at TRQ Thursday and the upper body is just completely shot at this point. Not sure how we do a non-running workout with no upper body, but we shall see…<\/p>\n
Ziggy, the keys are on the ground, YHC can’t even pick them up anymore after this evening. Thanks for having me out!<\/p>\n","protected":false},"excerpt":{"rendered":"
7 PAX met up to discuss Parliamentarian duties as we are in election season, even though a new Prime Minister has been named in Ziggy Stardust. YHC decided to take a few Warm-O-Rama exercises from last Tuesday’s Flatline and use it this week while also forgetting that 2 PAX posted there last week. Oh well, […]<\/p>\n","protected":false},"author":376,"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-13140","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Sassy","date":"09\/22\/2020","pax":"Ziggy Stardust, Offsides, Sgt. Schultz, 60 Minutes, Boomerang, Schneider, Sassy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13140","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13140"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13140\/revisions"}],"predecessor-version":[{"id":13142,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13140\/revisions\/13142"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}