Warmorama
\nSSH
\nIST
\nAbe Vagota
\nWhirly w\/clap
\nMichael Phelps
\nArm swirleys F&B<\/p>\n
Run lap, pick up rock and head to shelter<\/p>\n
Thang
\nPlank Tabata w\/ 60 seconds of plank variation followed by 30 seconds of alternative exercise. 5 rounds of same before 60 seconds of rest and start new set.<\/p>\n
1st set
\nPlank position – 2 baby crawls forward with arms and then crawl back to plank
\n1 pushup
\nRepeato for 60 seconds
\n30 seconds of WWIIs
\n5 rounds of above then 60 seconds real rest<\/p>\n
2nd set
\nStart in standing position, bend down and walk to plank position with arms
\n1 pushup
\nReverse crawl back up to standing position
\nRepeato for 60 seconds
\n30 seconds of squats w\/rock
\n5 rounds of above then 60 seconds real rest<\/p>\n
3rd set
\nPlank position – 3 parker peters
\n1 pushup
\nRepeato for 60 seconds
\n30 seconds of Alt Lunges w\/block
\n5 rounds of above then 60 seconds real rest<\/p>\n
4th set
\nPlank position – 3 shoulder taps each shoulder
\n1 pushup
\nRepeato for 60 seconds
\n30 seconds of curls w\/block
\n5 rounds of above then 60 seconds real rest<\/p>\n
Return rock, run one lap and COT.<\/p>\n
MC
\nFair amount of groaning as a result of the concentrated plank effort. Although I think all would agree it was sufficient.<\/p>\n
Some commentary around banning YHC from Q duties was discussed.<\/p>\n
YHC asked for music choices and the group of 14 pax was reluctant to make many suggestions so we landed on classic rock.<\/p>\n
Prayer Requests
\nBoomerang’s sister will be having a liver biopsy. Prayers for good results and support for their family.<\/p>\n
All unspoken prayers on pax hearts<\/p>\n
Announcements
\nTurnover has WIB tomorrow. See slack for deets<\/p>\n
YHC needs Qs for the distillery in Q2. Help a brother out.<\/p>\n
Turnover, I left the keys in plank position by the shelter. Thanks for the opportunity to lead.<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmorama SSH IST Abe Vagota Whirly w\/clap Michael Phelps Arm swirleys F&B Run lap, pick up rock and head to shelter Thang Plank Tabata w\/ 60 seconds of plank variation followed by 30 seconds of alternative exercise. 5 rounds of same before 60 seconds of rest and start new set. 1st set Plank position – […]<\/p>\n","protected":false},"author":519,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-15339","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"60 Minutes","date":"3-24-21","pax":"Crash, Pony Express, High Cotton, Bulldog, Workbench, Little Piggy, Mongoose, Zim, Spamalo, DQ, Boomerang , Turnover, Schneider, 60 Minutes"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15339","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\/519"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15339"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15339\/revisions"}],"predecessor-version":[{"id":15614,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15339\/revisions\/15614"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15339"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15339"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15339"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}