YHC arrived early to set up the parking lot for the beatdown and got a lap in on the track to get the blood flowing. I arrived back in the parking lot as TSC & Schneider were finishing up their weekly 2-mile EC run, and not too far behind them Harden & Sour Mash rolled in. YHC owed Zima 26 burpees from a missed HC on Saturday morning, so I knocked those out as DQ and Snake Eyes came in, and then Spicoli came on SpicoliTime (TM) as we started WoR.<\/p>\n
Warm up – Abe Vigoda x8, Whirlys x12, ISTs x15(meant to do 12, got carried away…whoops), Hillbillies x12, Arm swirlies forward x12, Arm swirlies backward x12, Michael Phelps x12.<\/p>\n
The thang – 10 equidistant stations posted around the parking lot with an exercise that I do not like doing. Pick a spot to start (it does not matter where) and go in either direction around the parking lot (it does not matter which direction). Start with 2 reps at the first station, then increase by 2 reps at each subsequent station until you’ve done 20 reps at the last station in the loop. Then, mosey to the track and do a loop around the track, stopping at each turn to do 5 burpees.\u00a0 Mosey back to the parking lot, pick a station to start at, and repeato until time.<\/p>\n
The exercises (not in order)<\/p>\n
Bonnie Blairs
\nMike Tysons
\nCrunchy Frogs
\nCarolina Dry Humpers
\nParker Peters
\nStar Squat Jumps
\nDiamond Merkins
\nDips
\nDerkins
\nCorkscrews<\/p>\n
Mary – LBCs & low flutter x20 IC.<\/p>\n
The primary goal was constant movement and elevated heart rates, and the secondary goal was for me to do some exercises that I dislike so that I could come to like them more. Primary goal was accomplished, secondary goal not so much.<\/p>\n
Of note – Carolina Dry Humpers…start in a plank position, jump and bring your feet up towards your hands, do 1 CDD, jump feet back into plank.\u00a0 Corkscrews (a Zima favorite…I included these only in hopes that he would show up)…heels to heaven with a trunk twist at the top.<\/p>\n
8 men showed up, 8 men got a great workout, most men got some good 2nd F while we were at it. DQ claimed to be fighting a case of the Mondays, but I don’t think it slowed him down much. All pax got two full laps completed and most of a third, with a few pax getting 3+ full cycles completed.<\/p>\n
YHC likes this format for a beatdown and will probably recycle it at some point. Beware.<\/p>\n
TSCs father’s birthday is tomorrow, Snake Eyes’ M’s birthday (Mrs. Snake Eyes to you) is today. Well wishes to both.<\/p>\n
Vaccine appointments are available, and in some places there are minimal questions being asked. Try and get an appointment if you haven’t yet; Walgreens seems to be a promising spot, and Davie County is giving them out like suckers at the bank.<\/p>\n
Spicoli shared a good word about being mindful of those in our immediate and our secondary circles who cannot join us at F3 for a variety of reasons, but wish to. Be as uplifting to them in our daily lives as we are to one another in the gloom.<\/p>\n
YHC took us out. Thanks for the keys, Snake Eyes!<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC arrived early to set up the parking lot for the beatdown and got a lap in on the track to get the blood flowing. I arrived back in the parking lot as TSC & Schneider were finishing up their weekly 2-mile EC run, and not too far behind them Harden & Sour Mash rolled […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-15308","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Burns ","date":"3.22.2021","pax":"Schneider, Singing Cowboy, Drama Queen, Sour Mash, Harden, Snake Eyes, Spicoli, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15308","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15308"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15308\/revisions"}],"predecessor-version":[{"id":15622,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15308\/revisions\/15622"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15308"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15308"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15308"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}