With Burns coaching future MLB \u00a0players the Purgatory Q fell to YHC. The Q was not sure what to do but when the Pax rolled in and the Respects won by landslide YHC was in for some deep MC for the plan that was about to take place.<\/p>\n
Warm Up<\/strong><\/p>\n SSH, Abe Vigoda, Slow Whirly with Clap, Toots Stretchy Stretch ( Pax hated the Yoga portion)<\/p>\n The Thang<\/strong><\/p>\n Mosey and pick up a Smedium rock and take it to the field. 5 Blockees, 10 squat Thrusters, 15 WW2 chest presses, 20 American Hammers, 25 curls<\/p>\n run back to start with rock<\/p>\n run to each playground structure and do 5 pull ups and then run back to start<\/p>\n Repeato for 30 Minutes<\/p>\n Then some quick grounds keeping clean up<\/p>\n Mosey back to start for 10 minutes of mary<\/p>\n LBC, Freddy Mercury, WW2s, Straight Leg in the air tor touch, One leg in the air tor touch R\/L, One leg WW2s R\/L, One Leg WW2s with a twist R\/L<\/p>\n Finish<\/p>\n NMM<\/strong><\/p>\n Strong work by the Pax<\/p>\n It was good to meet WAHOO while working out. He is a huge Hokies fan<\/p>\n The Pax we\u2019re not loving the Yoga or the new Ab exercises or the Bear crawl or the blockies<\/p>\n COT<\/strong><\/p>\n Praise Argyle has a job<\/p>\n Praise DQ\u2019s friend is recovering from leg surgery<\/p>\n Giles wife with cancer- the tumor is shrinking- praise<\/p>\n Boomerang sister with Cancer<\/p>\n Continued prayer for Waynesville recovery from Storms<\/p>\n <\/p>\n Lemming, YHC lost the keys somewhere in the wet grass while rolling around in it.<\/p>\n","protected":false},"excerpt":{"rendered":" With Burns coaching future MLB \u00a0players the Purgatory Q fell to YHC. The Q was not sure what to do but when the Pax rolled in and the Respects won by landslide YHC was in for some deep MC for the plan that was about to take place. Warm Up SSH, Abe Vigoda, Slow Whirly […]<\/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":[1],"tags":[],"class_list":["post-16941","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"08\/21\/2021","pax":"Green Acres, Goose, Spam, Bulldog, Bam, Wobegone, Ink Spot, Burlap, Argyle, Jumper Cable, Splash, Giles, El Jeffe, Boomerang, Super Fly, Pony Express, DQ, BloodSport, WAHOO (Former FNG Wade), H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16941","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=16941"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16941\/revisions"}],"predecessor-version":[{"id":16942,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16941\/revisions\/16942"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16941"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nThrow rock as far as you can and bear crawl to it continue until you get to the soccer goal (20-30yards).
\nAt goal do following exercises with rock<\/p>\n