YHC has been a little busy with personal life, so my plan was no plan for our session of parliment. I knew I was tight so I channeled Gucci for some warm up favorites of mine. <\/p>\n
Warmorama
\nSSH 30 IC – just enought to ensure Goofy could participate
\nImperial Walkers 15 IC
\nWhirly w\/clap 15 IC
\nB\/O Hamstring stretch
\nArm Swirl F & B – 15 IC
\nOH Clap 15 IC
\nSeal Clap 15 IC
\nStretches
\n– lay on back and pull one knee to chest, hold 10, pull same knee across body with shoulder blabes on pavement. Complete on bothe legs
\n– Fender Bender
\n– Bent Leg Body Twist 15 IC
\n– lower back stretch, lay on belly and push up slightly with arms while pushing belly button to the ground.<\/p>\n
THANG<\/p>\n
Line up On Parking spot line:
\n– Bunny Hop to next line
\n– 5 Merkins
\n– Repeato for 12 spaces (60 total merkins)<\/p>\n
Toy Soldier 30 yard to the wall<\/p>\n
Wall Work & Other Stuff
\n– Hold Peoples Chair and 15 wonder bras down the line
\n– Fast feet at curb – 20 IC
\n– Hold Balls to Wall and 5 Donkey Kicks down the line
\n– Fast Feet at curb – 20 IC
\n– side shuffle to side of parking lot and back to wall
\n– karaoka to side of lot and back to wall
\n– bear crawl to side of lot and back yo wall
\n– DB Drill 20 OYO
\n– Fast feet at the curb
\n– Hold Peoples Chair and 20 Jack Reachers down the line
\n– 10 Mike Tysons OYO
\n– Fast feet at the curb<\/p>\n
High Knees 30 yards to parking spaces and line up.<\/p>\n
– Butt Kickers forward 2 spaces
\n– Complete 5 BURPEES
\n– Repeato for 5 sets of burpees<\/p>\n
Mary
\nLBC
\nMutton Crunch
\nGas Pump
\nBox Cutter
\nPenguin Crunch
\nLow Flutter
\nBack Stretch<\/p>\n
Announcements
\n– football this saturday at Sherwood Elementary – see slack for details<\/p>\n
Prayer Requests
\n– Mash and Schneider’s Mom undergoes surgery this Friday
\n– All those struggeling with their relationships and marriages
\n– All unspoken prayers on PAX hearts<\/p>\n
YHC took us out. <\/p>\n
Enjoyed the time with all PAX this AM. Ziggy, keys are in Fenders hands as he preps for next weeks Q. <\/p>\n","protected":false},"excerpt":{"rendered":"
YHC has been a little busy with personal life, so my plan was no plan for our session of parliment. I knew I was tight so I channeled Gucci for some warm up favorites of mine. Warmorama SSH 30 IC – just enought to ensure Goofy could participate Imperial Walkers 15 IC Whirly w\/clap 15 […]<\/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-13557","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"60 Minutes","date":"10-20-20","pax":"Goofy
\r\nTR
\r\nZiggy Stardust
\r\nSchneider
\r\nSour Mash
\r\nFender
\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13557","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=13557"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13557\/revisions"}],"predecessor-version":[{"id":13559,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13557\/revisions\/13559"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}