10 pax were intrigued by the pre-blast mentioning community service at Parliament and posted to find out what was going to happen.\u00a0 It was not what they expected…..<\/p>\n
Warm o rama – SSH, IW, Abe V, michael phelps, merkins<\/p>\n
community service – partner up and mosey to the end of the parking lot.\u00a0 instructions were provided – the parking lot has some trash left over from the school year and it would be nice to clean it up.\u00a0 the best way to get small trash off the floor……..a vacuum.\u00a0 so the what better way then to do the Hoover across the parking lot.<\/p>\n
The Hoover – think wheelbarrow but start at the edge of a parking space and wheelbarrow to the middle front of the parking space.\u00a0 then wheelbarrow in reverse back to the edge of the next parking space (like a DB drill in wheelbarrow – or like you are vacuuming the parking spaces).\u00a0 Do this for the entire parking lot, rotating with your partner as needed.<\/p>\n
Mosey to blocks, get a block, carry block overhead to the wall.<\/p>\n
static work – no reps were called or required….what???<\/p>\n
tabata with 1 minute on, 10 secs rest.\u00a0 instructions were to hold the position for 1 minute, rest 10 seconds, then get right back into that position for the next minute.\u00a0 each position was held for 3 cycles or 3 minutes.\u00a0 if you have to break the position, do 3 burpees then immediately return to the position.<\/p>\n
positions with blocks:<\/p>\n
wall sit<\/p>\n
low plank on block<\/p>\n
V sit<\/p>\n
hold dip with feet on curb<\/p>\n
90 degree curl hold<\/p>\n
Carry block back for mary<\/p>\n
hucks 3 merkins<\/p>\n
FIN!<\/p>\n
announcements – July 3 blood drive and convergence.\u00a0 Greenest needs Qs<\/p>\n
Prayers – starfish and family, Giles and family<\/p>\n
NMM<\/p>\n
Ziggy pulled Tanka out of bed to get him back out – great to see him and apparently he did not move away – you had to be there<\/p>\n
Boomerang elected to do burpees as they were easier than some of the holds<\/p>\n
NO ONE was happy about the community service – The Hoover is not easy.\u00a0 we did not finish the parking lot……….guess we need to do it again<\/p>\n
this may have been the first F3 WS workout where no reps were called after warm o rama<\/p>\n
GREAT group of HIMs out there.\u00a0 strong work by all.\u00a0 pleasure to lead.<\/p>\n
Ziggy the keys are stuck in the vacuum somewhere.\u00a0 good luck.<\/p>\n
Huckleberry<\/p>\n","protected":false},"excerpt":{"rendered":"
10 pax were intrigued by the pre-blast mentioning community service at Parliament and posted to find out what was going to happen.\u00a0 It was not what they expected….. Warm o rama – SSH, IW, Abe V, michael phelps, merkins community service – partner up and mosey to the end of the parking lot.\u00a0 instructions were […]<\/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":[80],"tags":[],"class_list":["post-16346","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"huckleberry","date":"4.15.21","pax":"Rust Bucket, Goofy, McHale, Tonka, Ziggy, Starfish, Workbench, Crash, Boomerang"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16346","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=16346"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16346\/revisions"}],"predecessor-version":[{"id":16347,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16346\/revisions\/16347"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}