YHC has the bear race coming up next week, and wanted to make sure there was some last second training for the race this week. So what is better than finding a hill halfpipe to run up and down while doing some burpees and abs.<\/p>\n
Warm Up:<\/p>\n
SSH<\/p>\n
IST<\/p>\n
Abe Vigoda<\/p>\n
Slow Whirlies<\/p>\n
Stretchy Stretch<\/p>\n
The Thang:<\/p>\n
Mosey over to Pennington Ln for the halfpipe<\/p>\n
On corner of Yorkshire and Pennington do:<\/p>\n
5 burpees, 15 LBCs, 15 Crunchy Frog, 15 Leg Lift pulses, 15 Leg Lifts<\/p>\n
run down Pennington Ln to corner of Pennington and Archer and do<\/p>\n
5 burpees, 15 each side side crunches, 15 American Hammers, 15 penguin crunch, 15 freddy mercury<\/p>\n
continue back and for for 40ish minutes<\/p>\n
mosey back to start for some more stretchy stretch<\/p>\n
Finish<\/p>\n
COT:<\/p>\n
July 3rd Blood Drive<\/p>\n
July 3rd Convergence Hanes Park<\/p>\n
July 5th Convergence Sherwood Elementary- Run and Gun 6am\/ Bootcamp 7am<\/p>\n
Shmedfest August 27-28<\/p>\n
NMM:<\/p>\n
Workbench was excited to work on his abs for the beach<\/p>\n
Most Pax wanted to omaha to something else<\/p>\n
Most Pax complained about the hill especially up too Archer<\/p>\n
Greenspan was wondering when someone would actually use the hill- he still was not a fan of the idea<\/p>\n
Lace flew by everyone<\/p>\n
Crash and Wobegone were strong and encouraged each other<\/p>\n
Huck was smiling afterward and during- must love pain<\/p>\n
Lamb chop finally came to a Monday Workout- Bout time<\/p>\n
Michael Bolton aka “The Real King of the Throne” was consistent and never stopped<\/p>\n
Tigger, YHC left the key on Pennington Ln and Archer for you to run and get them.<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC has the bear race coming up next week, and wanted to make sure there was some last second training for the race this week. So what is better than finding a hill halfpipe to run up and down while doing some burpees and abs. Warm Up: SSH IST Abe Vigoda Slow Whirlies Stretchy Stretch […]<\/p>\n","protected":false},"author":527,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-16462","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"H.O.G","date":"6\/28\/2021","pax":"Crash, Wobegone, Greenspan, Michael Bolton, Workbench, Huck, Lace, Lamb Chop, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16462","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16462"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16462\/revisions"}],"predecessor-version":[{"id":16463,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16462\/revisions\/16463"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16462"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16462"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}