Amazing morning with me showing up to an AO in a heavy rain storm. \u00a0And it helps to have a dry place to workout in!<\/p>\n
We all gathered in the dreaded parking garage and listened to the Q give the mission statement and then we got right to work.<\/p>\n
The Thang:<\/p>\n
50 Copperhead Squats (IC)<\/p>\n
– mosey up to next deck of parking garage<\/p>\n
40 Lunges single count (Copperhead style (IC))<\/p>\n
– mosey up to next deck of parking garage<\/p>\n
30 Floppee\u2019s (Video example attached to slack) while hitting your overhead target.<\/p>\n
– mosey up to next deck of parking garage<\/p>\n
20 Bonnie Blair\u2019s Double Count<\/p>\n
– mosey up to next deck of parking garage<\/p>\n
10 Pistols (SC) or 10 RDLs (DC)<\/p>\n
– mosey up to next deck of parking garage<\/p>\n
The Q announced that everyone must remember this level of the garage…and then yelled JAIL BREAK back to the bottom\/starting place. \u00a0Quite an long run!<\/p>\n
Once we all safely made it to the bottom, the Q yelled JAIL BREAK back up to the place we just left BACKWARDS!!!! \u00a0 This portion sucked hard core.<\/p>\n
Once we got to the top, we did 20 more Floppee\u2019s.<\/p>\n
Mosey all the way back down to bottom\/starting place for 10 more Floppee\u2019s.<\/p>\n
Then we had a little music change and cranked up (or at least tried) some AC\/DC for Thunderstruck! \u00a0Every time the word Thunder was said, you had to jump (tried aiming for a target) while hold the squat position the rest of the song.<\/p>\n
Then we did EMOM Mary…in this progression:<\/p>\n
– American Hammers<\/p>\n
– Penguin Crunches<\/p>\n
– Superman\u2019s<\/p>\n
– Plank for a minute<\/p>\n
– Freddy Mercury (this was hilarious, explained later)<\/p>\n
– Gas Pumps<\/p>\n
– Scorpion<\/p>\n
– WW2\u2019s<\/p>\n
– Low Flutter<\/p>\n
<\/p>\n
Best 3 MC:<\/p>\n
– Palin and Greenspan at the the beginning while Q says mission Statement, both bicker about how it seems like we were \u201cwarming up\u201d instead of exercising. \u00a0They didn\u2019t say much else during the workout, or at least it was hard to hear it.<\/p>\n
– Michael Bolton had to lead the action in Thunder as the speaker would not play the song loud enough. \u00a0He just went strong jumping g and yelling \u201cTHUNDER!\u201d<\/p>\n
– During a well planned progression of Mary, Van Gogh made it two leg kicks into Freddy Merc\u2019s before collapsing and making odd noises. And either there was an echo in the garage or ALL the other Pax realized their abs were tapped out.<\/p>\n
PRAYERS:<\/p>\n
Pastor King and his family…Aquaintence of H.O.G.<\/p>\n","protected":false},"excerpt":{"rendered":"
Amazing morning with me showing up to an AO in a heavy rain storm. \u00a0And it helps to have a dry place to workout in! We all gathered in the dreaded parking garage and listened to the Q give the mission statement and then we got right to work. The Thang: 50 Copperhead Squats (IC) […]<\/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":[79],"tags":[],"class_list":["post-14677","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Bevo","date":"1\/26\/21","pax":"van gogh, H.O.G, Honey Badger, Woodchuck, Razzi, Snook, Closer, Michael Bolton, boomerang, hazer, Palin, root canal, Greenspan, bevo (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14677","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=14677"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14677\/revisions"}],"predecessor-version":[{"id":15738,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14677\/revisions\/15738"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14677"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}