YHC and Greenspan took a lap around Hanes Park prior to the workout to checkout the weather conditions and the slickness of the AO. After the lap, the consensus was: it was cold, rainy, but not icy. YHC had told Greenspan that the plan was not to run too much and stay somewhat dry. That all changed when Cherry Pie came in at 529 and immediately just started running his mouth about anything and everything. The man was a human MC machine this morning and would not be quiet. He got mad at Abe Vigoda, and then got mad at slow Whirly with a Clap (Greenspan liked the slow Whirly variation). YHC couldn’t believe it. So, getting tired of hearing Cherry Pie talk, YHC made a new plan to not stay dry. Note: Palin does not MC in the rain and was mostly quiet when in the rain.<\/p>\n
Warm-Up<\/strong><\/p>\n Abe-Vigoda<\/p>\n Slow Whirly<\/p>\n ISW<\/p>\n The Thang<\/strong><\/p>\n Mosey to track<\/p>\n Run 100m- 10 burpees<\/p>\n Run 200m- 20 merkins<\/p>\n Run 300m- 30 plank in-outs<\/p>\n Run 400m- 40 DC Mtn Climbers<\/p>\n Run 500m- 50 squats<\/p>\n (Snooki blew everyone off the track and crushed the Pax. Cherry Pie was too busy complaining about being cold and wanted to know why we were running. It was cold running the straightaway facing Reynolda RD.)<\/p>\n Mosey towards intimidator- Note Palin, Razzie, Greenspan asked for shelter, that did not happen. Even said they would run up the intimidator for Grace Park Shelter- as the Pax got to the intimidator YHC turned right towards the entrance of the AO parking lot (psychologically discombobulated the pax for awhile- making them think the intimidator was in play)<\/p>\n Get to the parking lot entrance for a burpee suicide- run to next pillar do a burpee and on the way back do a burpee at each pillar the pax had already done a burpee at.<\/p>\n Run to first wall pillar 1 burpee run back<\/p>\n 2nd pillar-1 burpee, 1st pillar- 1 burpee run back<\/p>\n 3rd pillar- 1 burpee, 2nd pillar- 1 burpee, 1st pillar- 1 burpee<\/p>\n all the way to the 8th pillar= 36 burpees<\/p>\n Mosey to shelter at the bottom of hill on the track for some EMOM- Merkins and squat jumps- when the pax finished with the amount that was there time to rest<\/p>\n Rounds 1-2 12 merkins, 12 squat jumps<\/p>\n Rounds 3-4 13 Merkins, 13 squat jumps<\/p>\n Rounds 5-6 14 Merkins, 14 squat jumps<\/p>\n Round 7-8\u00a0 15 Merkins, 15 squat jumps<\/p>\n Round 9-10 16 Merkins, 16 squat jumps<\/p>\n Total- 140 Merkins, 140 Squat jumps<\/p>\n Then 4 rounds of EMOM of 20 LBC, 20 DC Cheesesteak Penguin Crunches<\/p>\n Mosey back to start for Finish<\/p>\n COT<\/strong><\/p>\n Lamb Chop is the new site-Q at Conspiracy<\/p>\n Cherry Pie has WIB at Thru-Way next to Stein Mart (lots of arm swirly things and Michael Phelps)<\/p>\n","protected":false},"excerpt":{"rendered":" YHC and Greenspan took a lap around Hanes Park prior to the workout to checkout the weather conditions and the slickness of the AO. After the lap, the consensus was: it was cold, rainy, but not icy. YHC had told Greenspan that the plan was not to run too much and stay somewhat dry. That […]<\/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-14095","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"12\/16\/2020","pax":"Palin, Razzie, Snooki, Cherry Pie, Greenspan, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14095","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=14095"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14095\/revisions"}],"predecessor-version":[{"id":14100,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14095\/revisions\/14100"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}