YHC really did not know what to do this morning, so the Pax were treated to a random adventure from the Q that was challenging but also produced quite a fare rate of Mumble Chatter.<\/p>\n
The Warm-Up<\/strong><\/p>\n This is Flatline- No Warmup<\/p>\n The Thang<\/strong><\/p>\n 5:30 Mosey to Salem Baptist Upper Parking Lot<\/p>\n Partner UP<\/p>\n A Does: 5 Merkins, dips, Concrete blocks Jump Overs<\/p>\n B Does: Mode of Transportation until partner A is done and moseys to them<\/p>\n Mosey back and flipflop for 4 rounds<\/p>\n Modes of Transportation: Bear Crawl, Crab Walk, Lunges, Murder bunnies w\/out block<\/p>\n Other end of Parking Lot<\/p>\n Russian Dead lifts 5 on one leg go to next spot for 5 leg lifts on the other leg all the way down the end of the parking lot<\/p>\n go back to start<\/p>\n 1 Squat Jump at parking spot bear crawl to next and do 2 all the way to the end so 12 or 13 spots<\/p>\n Mosey to bottom of the grassy hill<\/p>\n bear crawl up the hill and do 5 merkins, 10 dying cockroaches, 15 Concrete block jump overs, run back around to bottom of the grassy hill- 4 rounds<\/p>\n Mosey to the gym building for use of the wall<\/p>\n 15 rebounds OYO<\/p>\n 15 sec, plank hold feet on the wall<\/p>\n 15 rebounds OYO<\/p>\n 15 sec, boat pose feet on the wall<\/p>\n 15 rebounds<\/p>\n 15 feet on the wall merkins<\/p>\n 15 rebounds<\/p>\n 15 feet on the wall sit ups<\/p>\n 15 rebounds<\/p>\n 15 sec, child pose hold on wall<\/p>\n Mosey back to Start<\/p>\n R Side Crunch<\/p>\n L Side Crunch<\/p>\n High Boat into Low boat and back and forth<\/p>\n","protected":false},"excerpt":{"rendered":" YHC really did not know what to do this morning, so the Pax were treated to a random adventure from the Q that was challenging but also produced quite a fare rate of Mumble Chatter. The Warm-Up This is Flatline- No Warmup The Thang 5:30 Mosey to Salem Baptist Upper Parking Lot Partner UP A […]<\/p>\n","protected":false},"author":527,"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-13306","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"9\/29\/2020","pax":"Cheesesteak, Drip, Tigger, Zima, Turnover, Root Canal, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13306","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13306"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13306\/revisions"}],"predecessor-version":[{"id":13314,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13306\/revisions\/13314"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}