YHC drove up just as Schneider and 60 Minutes were finishing up their EC run. Goal today was to adhere to Parliament\u2019s \u2018no running\u2019 protocol while staying warm!<\/p>\n
The Beatdown went as follows:<\/p>\n
WARM-O-RAMA<\/p>\n
SSH x 15<\/p>\n
Imperial Walkers x 12<\/p>\n
Whirly With the Clap x 10<\/p>\n
Arm Swirly Things x 10<\/p>\n
Seal Claps x 10<\/p>\n
Overhead Claps x 10<\/p>\n
THE THANG<\/p>\n
Lazy Dora<\/u>:<\/p>\n
Partner up, flapjack after each set of reps.<\/p>\n
100 Merkins\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Partner A; 10 x\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Partner B: plank<\/p>\n
200 LBCs\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Partner A: 20 x\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Partner B: hold 6 inches<\/p>\n
300 Squats\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Partner A: 25X\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 partner B: hold Al Gore<\/p>\n
<\/p>\n
Blocks with (No running) Cardio<\/u><\/p>\n
Four Rounds:<\/p>\n
*Skull Crushers<\/p>\n
*Bent Over Rows<\/p>\n
*Curls<\/p>\n
*Upright Rows<\/p>\n
*Chest Press<\/p>\n
*Lat Extension on the Six (forgot the name)<\/p>\n
*Overhead Press<\/p>\n
First round: 15 x of each followed by 30 seconds of high knees<\/p>\n
Second Round: 20 x of each followed by 30 seconds of fast feet<\/p>\n
Third Round: 15x \u2013 30 seconds high knees<\/p>\n
Finish up with 15 Bonnie Blairs OYO<\/p>\n
<\/p>\n
End With Mary:<\/p>\n
*American Hammer<\/p>\n
*LBC<\/p>\n
*Gas Pumps<\/p>\n
*Juanitas<\/p>\n
*Freddie Mercuries<\/p>\n
*Penguin Crunch<\/p>\n
*Mutton Crunch<\/p>\n
*Low Flutter<\/p>\n
General consensus \u2013 blocks are cold and \u2018lazy\u2019 isn\u2019t easy.<\/p>\n
Prayer Requests:<\/p>\n
To all those struggling during the holiday season<\/p>\n
60minutes took us out<\/p>\n
Strong work by all! A pleasure as always to lead.<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC drove up just as Schneider and 60 Minutes were finishing up their EC run. Goal today was to adhere to Parliament\u2019s \u2018no running\u2019 protocol while staying warm! The Beatdown went as follows: WARM-O-RAMA SSH x 15 Imperial Walkers x 12 Whirly With the Clap x 10 Arm Swirly Things x 10 Seal Claps x […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-14129","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Ziggy Stardust","date":"12\/15\/20","pax":"60 Minutes, Drama Queen, Organ Grinder, Schneider, Ziggy (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14129","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14129"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14129\/revisions"}],"predecessor-version":[{"id":14130,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14129\/revisions\/14130"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}