This morning turned out to be a strong showing for the ‘respects’, with much accumulated wisdom (and years) among them!<\/p>\n
WARM UP:<\/p>\n
We began with some ‘broga’ (sun salutations), then used various means of transportation to continue the warm up as we made our way to the rock pile.<\/p>\n
SSH x 15<\/p>\n
bear crawl or lunge walk to the next island<\/p>\n
IST x 15<\/p>\n
duck or lunge walk to the next island<\/p>\n
Whirlies x 15<\/p>\n
crab walk or lunge walk<\/p>\n
Arm Swirly Things x 15<\/p>\n
We finished the warm up with 11’s: alternating merkins and squats<\/p>\n
THE THANG:<\/p>\n
Track Circuit:<\/p>\n
All chose rocks and gathered at the track with the aim of completing pain stations at each corner. All exercises were 15 reps<\/p>\n
1- Overhead press\u00a0 \/ Kettle Bell Swings \/ WWII situps\u00a0 \/ SSH<\/p>\n
2-Squat Thrust \/ Chest Press \/ Freddie Mercury’s \/ High Knees<\/p>\n
3-Curls \/ Upright Rows \/ American Hammers \/ Mountain Climbers<\/p>\n
4-Skull Crushers \/ Bent Over Rows \/ Low Flutter \/ SSH<\/p>\n
YHC is not known for his math skills and needed to ad a “5th corner” to finish up the circuit<\/p>\n
5-Overhead Press \/ Kettle Bell Swings \/ WWII situps \/ Mountain Climbers<\/p>\n
Return the rocks and mosey to the Parking Lot<\/p>\n
MARY BY COMMITTEE<\/p>\n
Mutton Crunch \/ Penguin Crunch \/ LBCs \/ Low Flutters \/ Gas Pumps<\/p>\n
ANNOUNCEMENTS<\/span><\/p>\n Schmedfest in August<\/p>\n Greenest on Saturday needs volunteers<\/p>\n Kotters to Ink Spot! Great to see him out, and he reminded us how important it is to EH and encourage guys who haven’t posted in a while.<\/p>\n PRAYER REQUESTS<\/span><\/p>\n Pray for continued healing for Giles’s wife<\/p>\n YHC took us out thanking Him for this opportunity and grateful for the chance to become better together. Strong work by a group of inspiring men!<\/p>\n Boomerang, I may have left the keys somewhere on the track.<\/p>\n","protected":false},"excerpt":{"rendered":" This morning turned out to be a strong showing for the ‘respects’, with much accumulated wisdom (and years) among them! WARM UP: We began with some ‘broga’ (sun salutations), then used various means of transportation to continue the warm up as we made our way to the rock pile. SSH x 15 bear crawl or […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-16640","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Ziggy","date":"7\/15\/2021","pax":"Manscape, Boomerang, Burlap, Argyle, Goofy, Inkspot, Green Acres, D-Day, Super Fly, Gyles, Ziggy "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16640","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16640"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16640\/revisions"}],"predecessor-version":[{"id":16641,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16640\/revisions\/16641"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16640"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}