16 pax gathered at 0530 on a holiday Monday for The Iron Thrones first Phoenix workout.\u00a0 The Phoenix is designed to be repeated once a month for 3 months to see how hard you can push yourself to get in more reps or laps with each attempt.\u00a0 I advertised this workout with caution and emphasized that it would not be fun.\u00a0 But the Dash pax showed up to see what 2 new exercises would be done and to give the Phoenix a try.\u00a0 0530 – mission statement.<\/p>\n
Warm o rama – SSH x20 IC, IW x 15 IC, Abe V x 10 IC.\u00a0 time to get started – intro 2 new exercises<\/p>\n
Hump Jumps – 5 monkey humpers with a squat jump on the 5th – each jump equals one rep<\/p>\n
Crabettes – imagine the Rockettes meet the crab walk – crab with one leg extended in the air,\u00a0 switch legs and continue.<\/p>\n
Mosey to playground…..omaha to field due to number of pax.<\/p>\n
the workout – we marked off 20 yards.<\/p>\n
Side 1 – perform 10 Merkins, 10 Squats, 10 WWII’s.<\/p>\n
murder bunny to side 2<\/p>\n
Side 2 – 8 exercises listed.\u00a0 perform 10 reps of first exercise<\/p>\n
murder bunny to side 1 – repeat 10 reps of merkins, squats, WWII’s<\/p>\n
murder bunny to side 2.\u00a0 perform 10 reps of exercise 1 and exercise 2.<\/p>\n
murder bunny to side 1…………you get the picture.<\/p>\n
Side 2 exercises in order: Burpees, Hump Jumps, Crabettes, LBC’s, Divebombers, Peter Parkers, Ski abs<\/p>\n
610 – TIME to mosey back.<\/p>\n
Mary – Hucks 3 merkins – 3 ten count merkins to finish the morning.<\/p>\n
Annoucements:\u00a0 Bells and Whistes Q data, Greenspan has Flatline (no murder bunnies), Alcatraz starting up soon!<\/p>\n
Prayers – Turnover’s step grandfather (Bruce Bowen) in ICU after a fall, Wobegon lost 2 family members to COVID recently<\/p>\n
YHC took us out<\/p>\n
NMM<\/p>\n
these pax got after it this morning!\u00a0 all pushed hard.<\/p>\n
i heard one “F the murder bunnies” comment.<\/p>\n
the murder bunny to burpee to hump jumps were terrible.\u00a0 just terrible.<\/p>\n
great to see Bluto and interference out there<\/p>\n
music was provided, no complaints<\/p>\n
salmonella was visiting and was encouraging from the start<\/p>\n
Turnover did not remove his sweatshirt – mission failed<\/p>\n
van gogh did remove his sweatshirt – mission accomplished<\/p>\n
Greenspan loved the workout, wanted to do it again<\/p>\n
add any other comments – yhc lost hearing on round 4 due to lack of oxygen<\/p>\n
<\/p>\n
I left one set of keys in the teachers lot and kept the other – since the phoenix will rise again next month!<\/p>\n
Huckleberry<\/p>\n","protected":false},"excerpt":{"rendered":"
16 pax gathered at 0530 on a holiday Monday for The Iron Thrones first Phoenix workout.\u00a0 The Phoenix is designed to be repeated once a month for 3 months to see how hard you can push yourself to get in more reps or laps with each attempt.\u00a0 I advertised this workout with caution and emphasized […]<\/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":[145],"tags":[],"class_list":["post-14591","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Huckleberry","date":"1\/18\/21","pax":"Bluto, Interference, Van Gogh, HOG, Greenspan, Boomerang, Salmonella, Turnover, Drip, Singing cowboy, Schneider, Wobegon, Root Canal, Lace, Michael Bolton, Huckleberry"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14591","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=14591"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14591\/revisions"}],"predecessor-version":[{"id":15774,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14591\/revisions\/15774"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14591"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14591"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14591"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}