SSHs and a Broga warmup<\/p>\n
Mosey to the bottom of the Hill to Nowhere.\u00a0 10 Groiners in cadence.\u00a0 Run up the hill, stopping at each of the 4 cones to do 10 double count Iron Mikes.\u00a0 At the top, Do 30 Jump Squats.\u00a0 Run back down the hill, stopping at each cone to, once again, do 10 double count Iron Mikes.\u00a0 At the bottom, do 10 Groiners in cadence.<\/p>\n
Mosey to end of launch parking lot and do 30 WWIIs in cadence (total of 60, right Burlap?)<\/p>\n
Mosey on paved path around to bottom of lower parking lot.\u00a0 Cones were placed around the median.\u00a0 Mod of travel between cones.\u00a0 Lunge Walk, Bear Crawl, Murder Bunnies, crab walk, then back to Lunge walk.\u00a0 After picking up the six at each cone, Do 5 Burpees before continuing to the next cone.<\/p>\n
30 Squats in Cadence (That’s 60, right Burpap?)<\/p>\n
Mosey to shelter.\u00a0 Ladder 1-10. Erkins, Derkins, and Dips<\/p>\n
Mosey back to Launch and do Body Destroyers while we wait for HOG to return with the cones from the Hill to Nowhere.<\/p>\n
A pax of 7 strong HIMs posted under a Super Flower Full Moon this morning.\u00a0 The weather was perfect and the birds were chirping.\u00a0 The moon was so impressive that Snake Eyes actually repositioned himself during the stretching to get a better view.\u00a0 (Add that to the list of things you miss if you aren’t outside at 5:30 in the am!)\u00a0 Everyone was thoroughly soaked at the end of the workout.\u00a0 Burlap kept the Pax in line by providing sagely advice and appropriate number counts through out the workout.\u00a0 HOG definitely set the pace today…and we all enjoyed seeing him do it.\u00a0 Results are still out out on Snake Eye’s research on if forward or backward crabwalks are harder.\u00a0 He is looking for more participants for his study.\u00a0 Suede was sure that there was not enough time left for the Derkin-Erkin-Dips but then he owned it like a the beast he is, and there was time to spare.\u00a0 Exercises really don’t bother Work Bench, at least that is the impression he gives.\u00a0 Our boy Crash, has his VQ coming up Saturday at both Super Max and Alcatraz.\u00a0 Come out and support him.<\/p>\n
Prayer requests for those traveling this weekend and for Turn Over’s back.\u00a0 Praise for Bevo’s new baby boy.<\/p>\n
Blood Drive–See Splash and D Day,\u00a0 State of the Pax–See Spam,\u00a0 Memorial Day Convergence Workout at Jamison Park–See Spam<\/p>\n","protected":false},"excerpt":{"rendered":"
SSHs and a Broga warmup Mosey to the bottom of the Hill to Nowhere.\u00a0 10 Groiners in cadence.\u00a0 Run up the hill, stopping at each of the 4 cones to do 10 double count Iron Mikes.\u00a0 At the top, Do 30 Jump Squats.\u00a0 Run back down the hill, stopping at each cone to, once again, […]<\/p>\n","protected":false},"author":473,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,83],"tags":[],"class_list":["post-16036","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Drip","date":"5\/26\/21","pax":"HOG, Burlap (WD), Suede, Snake Eyes, Crash, Workbench, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16036","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16036"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16036\/revisions"}],"predecessor-version":[{"id":16038,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16036\/revisions\/16038"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16036"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16036"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16036"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}