10 pax gathered at 525 in anticipation of Flatline.\u00a0 Lots of early MC about some new device that Lambchop has purchased.\u00a0 Even Palin was quiet, stating this story doesn\u2019t need any input.\u00a0 I would give more details but they are PG-14 at a minimum.\u00a0 0529 mission statement and demonstration of 2 new exercises that we would perform.\u00a0 0530 we take off\u2026\u2026..on a single lap around the parking lot to make sure Spicoli and Cherry Pie wouldn\u2019t stroll in late.\u00a0 After one lap, we moseyed to the parking deck for the thang.<\/p>\n
Ladders \u2013 1-11 \u2013 perform superman merkins (at bottom hand release and extend arms and legs like superman) at bottom of ramp and pull ups about \u00be the way up the ramp.\u00a0 Transportation \u2013 crawl bear half way up and bear crawl the last half.\u00a0 Once finished, join the 6.<\/p>\n
Sprints \u00a0– line up at bottom of ramp and jail break to top of ramp.\u00a0 Mountain climbers to rest.\u00a0 Repeato up the parking deck for 3 levels (6 sprints).<\/p>\n
Take stairs back to bottom<\/p>\n
Ladders \u2013 1-11 \u2013 Perform slap the floor squats at the bottom and Apollo ono with imperial walker (we will have to demo for you).\u00a0 Transportation \u2013 frog hops (like murder bunnies but no block) half way, run backwards the second half.<\/p>\n
Sprints \u2013 up 2.5 levels (5 sprints).<\/p>\n
Time<\/p>\n
Mosey back to start.<\/p>\n
Announcements\u00a0 – Cyclebar fundraiser this Sunday.\u00a0 See Slack or Lambchop for details.\u00a0 Great event, try to make it.\u00a0 YHC has Q at WIB.<\/p>\n
Prayers \u2013 this is the one year anniversary of Blue Steels accident \u2013 thanks to those to responded and look to help others when you can.\u00a0 YHC took us out thanking Him and asking for forgiveness for not turning to Him.<\/p>\n
MC \u2013 These HIMs were killing it today.<\/p>\n
VG stated his back was not 100% before we started.\u00a0 Then he lapped all of us.<\/p>\n
Greenspan did not think YHC could get him to burn 600 calories in a 45 min workout\u2026\u2026..success. but he put in all the work and pushed hard.<\/p>\n
HOG again ran some stupid amount of miles prior to the workout.<\/p>\n
Bevo can bear crawl with the best of them \u2013 he was flying.<\/p>\n
Cheesesteak crushed the frog hops.<\/p>\n
Lambchop attempted to move the cones for the ladders\u2026.more than once.<\/p>\n
Palin did not say much all morning\u2026..except Omaha which never happened.<\/p>\n
Tigger is the silent killer<\/p>\n
And Dr Toot\u2026\u2026..he has no quit and pushed us all the entire morning.\u00a0 Even adding in a bonus 11 pull ups.<\/p>\n
On the final set of sprints, YHC kept coming in first.\u00a0 Knowing that I am not fast, this could not be correct.\u00a0 Therefore a punishment was added to incentivize the pax \u2013 if you finish a sprint behind me, there is a 5 burpee penalty.\u00a0 It worked and all pushed harder.<\/p>\n
<\/p>\n
$5\u2026..miss seeing you out there.\u00a0 It\u2019s 2020 \u2026\u2026 there are no keys.\u00a0 Thanks for letting me lead these men.<\/p>\n
Huck<\/p>\n","protected":false},"excerpt":{"rendered":"
10 pax gathered at 525 in anticipation of Flatline.\u00a0 Lots of early MC about some new device that Lambchop has purchased.\u00a0 Even Palin was quiet, stating this story doesn\u2019t need any input.\u00a0 I would give more details but they are PG-14 at a minimum.\u00a0 0529 mission statement and demonstration of 2 new exercises that we […]<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-13560","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Huckleberry","date":"10\/20\/20","pax":"TIgger, Van Gogh, Lamb chop, Greenspan, Palin, Bevo, Cheesesteak, Root Canal, HOG"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13560","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13560"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13560\/revisions"}],"predecessor-version":[{"id":13561,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13560\/revisions\/13561"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}