YHC stepped up to Q after a brief dm conversation with Snake Eyes and Drano Sun night.\u00a0 Since I was going to be there, might as well lead.<\/p>\n
4 pax gathered on a balmy Monday not knowing what they might get into.\u00a0 All seemed willing and able thus at the appointed time we began.<\/p>\n
Warmorama – the standards finishing with Dry Dock Crabs – some improvement in form in this group.<\/p>\n
A little extra dynamic warmup in parking lot – Hi Knees, Butt Kickers, A Creeds, Caraoke, Zuck Bounds<\/p>\n
We then moseyed to lower parking lot for today’s version of the 700 club.\u00a0 Pax were instructed to find a rock with which they could perform multiple reps.\u00a0 Starfish decided overachieve.<\/p>\n
700 Club consists of 2 stations of 7 exercises – performed 25 reps at a time.\u00a0 1 set run to other station, 1 set there, return 2nd set of 1st exercise back to station 2, exercise back to station 1 for 2 exercise and so on until each exercise is performed for 50 reps thus 700 total reps.<\/p>\n
Exercises:<\/p>\n
Station 1 : (with rock) swings, curls, squats, dead lifts, overhead press, bent over rows, floor to shelf – aka elf on the shelf, the Haas, tater sacks (my personal favorite)<\/p>\n
Station 2: no rock – merkins, LBCs, plank jacks, low dollies, monkey humpers, Freddie Mercs, SSHs<\/p>\n
Mosey back to start for short yoga stretch<\/p>\n
Done<\/p>\n
NMM<\/p>\n
YHC could tell Starfish had overachieved on rock size at the sound it made hitting the pavement.\u00a0 We all randomly rotated to the large rock to get some reps but Starfish still probably got the most out of it. #choices<\/p>\n
Not much MC – just a lot of hard work.\u00a0 High humidity really upped the sweat factor of the beatdown and all were glad to hit the 700 mark.<\/p>\n
ANNOUNCEMENTS<\/p>\n
Shmedfest last weekend of August – lots of activities beginning Fri night<\/p>\n
YHC stepped up to Q Greenest Aug 7.\u00a0 DM me if you can help that day.\u00a0 Men with trucks always welcome<\/p>\n
COT<\/p>\n
Starfish’s family on transition with his mother<\/p>\n
YHC’s brother’s family<\/p>\n
All others dealing with illness and passing of loved ones<\/p>\n
YHC took us out<\/p>\n
Always an honor<\/p>\n
DQ<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC stepped up to Q after a brief dm conversation with Snake Eyes and Drano Sun night.\u00a0 Since I was going to be there, might as well lead. 4 pax gathered on a balmy Monday not knowing what they might get into.\u00a0 All seemed willing and able thus at the appointed time we began. Warmorama […]<\/p>\n","protected":false},"author":191,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77],"tags":[],"class_list":["post-16743","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy"],"acf":{"q":"Drama Queen","date":"07\/26\/2021","pax":"Schneider, SeaMan, Starfish, Drama Queen"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16743","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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16743"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16743\/revisions"}],"predecessor-version":[{"id":16744,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16743\/revisions\/16744"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16743"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16743"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16743"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}