15 total managed to see through the craziness the Q had on his back blast.<\/p>\n
I was going to start us off with SSH when one of our strong F3 leaders, Van Gogh, called me out to proclaim the Mission Statement. And I gloriously failed when I could not even remember the start. \u00a0Woof. \u00a0Luckily no one left the workout.<\/p>\n
After a brief warm up, we went on a short mosey as the Q had to Omaha our running route to accommodate social distancing.<\/p>\n
The Thang:<\/p>\n
the workout stayed right where we all met and was in a pretty large circle. \u00a0The plan was to keep it simple and yet throttle these Pax. \u00a0EMOM for 4 minutes with these 4 movements:<\/p>\n
– WMDs (you had to touch your chest to the ground on every rep)<\/p>\n
– Freddy Mercurys \u00a0(big boy bikes where you tried to stretch those legs out)<\/p>\n
– Squats (must squat low and touch the ground)<\/p>\n
– Triple Bears (significantly evil after the squats…the rule was to keep your knees no more than 3\u201d off the ground throughout the minute)<\/p>\n
Then after the 4th minute, we moseyed to the other side of the parking lot as \u00a0jail breaked from hydrant to hydrant \u00a0 Then everyone mosey back to the start \u00a0 Aiming to keep group together the ENTIRE TIME. \u00a0Focus on the 2nd F.<\/p>\n
I believe we completed 5 rounds!!! \u00a0Great work men! \u00a0And thanks to Burlap and Dog, they chose (when asked by the Q) to do 4 minutes of Mary rather than another round of that crap. \u00a0We stayed the course and did EMOM with WW2s, Glute Bridge Hold (keep your hips as high as possible), Super Mans and LBCs.<\/p>\n
Great work today men!!!<\/p>\n
Keep an eye out for a possible convergence on Saturday led by VG! \u00a0Something about Sexual Chocolate.<\/p>\n
Prayers for Offsides daughter after here recent surgery. \u00a0Also lifted up those F3 members dealing with ailments keeping them from posting.<\/p>\n","protected":false},"excerpt":{"rendered":"
15 total managed to see through the craziness the Q had on his back blast. I was going to start us off with SSH when one of our strong F3 leaders, Van Gogh, called me out to proclaim the Mission Statement. And I gloriously failed when I could not even remember the start. \u00a0Woof. \u00a0Luckily […]<\/p>\n","protected":false},"author":241,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-13905","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Bevo","date":"11\/25\/2020","pax":"Turnover, Suede, Tweety Bird, Post Hole, Offsides, Little Pinky, Drip, Root Canal, Van Gogh, H.O.G., Huckleberry, Burlap, Bulldog and Splash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13905","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13905"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13905\/revisions"}],"predecessor-version":[{"id":13906,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13905\/revisions\/13906"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13905"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13905"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13905"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}