I realized we hadn’t been out to the basketball court or the hill for a while, so decided to take a little tour of that part of the AO.<\/p>\n
We first warmed up at the parking lot with:<\/p>\n
SSH x 15<\/p>\n
Broga (sun salutations)<\/p>\n
Abe Vigoda<\/p>\n
Whirlies<\/p>\n
Imperial Storm Troopers<\/p>\n
The PAX then chose blocks and we walked to the back of the school to the court. Forgot how dark it can be at 5:30 am!<\/p>\n
THE THANG:<\/p>\n
Four Stations at each corner with four exercises in sequence (tabata style):<\/p>\n
#1 Merkins: 1. hand raise 2. diamond 3. wide 4. regular<\/p>\n
#2 Core: 1. kettle bell swings 2. American Hammers 3. low flutter\u00a0 4. WWII<\/p>\n
#3 Chest\/Arms: 1. chest press w\/block 2. skull crushers 3. bent over rows 4. curls<\/p>\n
#4 Legs: 1. squats 2. lunges 3. monkey humpers 4. calf raises<\/p>\n
PAX divided into small groups at different stations. Four rounds doing each in sequence – first round all the 1’s, next round the second listed, etc. , with 1 minute per exercise with 15 seconds rest to get to the next station.<\/p>\n
HILL WORK<\/p>\n
Everyone climbed to the top of the hill and chose partners<\/p>\n
Round 1:<\/p>\n
Partner 1 did LBCs while Partner 2 went down the hill, did 2 burpees, and came back up, Partner 1 then does the same.<\/p>\n
Round 2: Freddie Mercs<\/p>\n
Return blocks and gather in the parking lot for Mary, joined by four runners (60 Minutes, Schneider, Hardin, and Sassy)<\/p>\n
Various ab exercises, hold plank to the end.<\/p>\n
Time!<\/p>\n
No Announcements or Prayer Requests<\/p>\n
YHC took us out, with prayers for Boomerang and his family, for those dealing with aging parents, for the victims of the hurricane in Louisiana, and all unspoken prayers.<\/p>\n
Great to get Tonka out this morning and to see one of our ‘new guys’ Ziffle make it out to a weekday beatdown.<\/p>\n
The usual strong work by all! Honor to lead.<\/p>\n","protected":false},"excerpt":{"rendered":"
I realized we hadn’t been out to the basketball court or the hill for a while, so decided to take a little tour of that part of the AO. We first warmed up at the parking lot with: SSH x 15 Broga (sun salutations) Abe Vigoda Whirlies Imperial Storm Troopers The PAX then chose blocks […]<\/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":[114,80],"tags":[],"class_list":["post-17058","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Ziggy Stardust","date":"8\/31\/2021","pax":"Tonka, Sea-Man, Crash, Goofy, Organ Grinder, Starfish, Ziffle, Ziggy stardust (QIC), 60 MINUTES, Harden, Schneider, Sassy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17058","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=17058"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17058\/revisions"}],"predecessor-version":[{"id":21052,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17058\/revisions\/21052"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}