For some reason – I suspect the Labor Day holidays – YHC had trouble enticing anyone to Q, so decided to select among beatdowns over the summer to cover wall, block, and table exercises. After the 5 runners training for the Bourbon Chase set off, it was down to 3 hardy PAX who decided to forego coffee and stick to the Q’s plan.<\/p>\n
Warm Ups:<\/p>\n
SSH x 15 \/ Abe Vigoda x 6 \/ Whirly’s x 12 \/ arm swirly things x 12<\/p>\n
Unfortunately Indian bear crawls seemed a little silly with 3 of us, so instead we made our way to the wall for our first station.<\/p>\n
THE THANG<\/p>\n
THE WALL:<\/p>\n
1- Holding Positions (courtesy of Burns)<\/p>\n
Assume the BTTW position and hole while each pax does 6 Australian mountain climbers, going down the line.<\/p>\n
Assume the high plank position and hold while each PAX does 12 Mike Tysons down the line<\/p>\n
Assume Al Gore and hold while each PAX does 18 fast feet on the curb.<\/p>\n
(Giles had never heard of this exercise and chuckled when we explained its F3 name)<\/p>\n
2-People’s Chair with merkins and squats (courtesy of Wobegon)<\/p>\n
Hold people’s chair for a 20 count, then bear crawl to the end of the parking lot across from the wall and do 20 merkins, then bear crawl back<\/p>\n
Hold people’s chair with 20 jack reachers, then lunge walk, complete 20 squats, and lunge walk back.<\/p>\n
BLOCKS<\/p>\n
#1 Chest and Arms \/ Core \/ Cardio Combos with blocks (courtesy of Wobegon)<\/p>\n
20 count of each<\/p>\n
Repeat-O<\/p>\n
Curls \/ American Hammer \/ Plank Jacks<\/p>\n
Skull Crushers \/ LBCs \/ Peter Parkers<\/p>\n
Bent Rows \/ Heavy Freddy’s \/ Mountain Climbers<\/p>\n
#2 Full Body Block Sequence (courtesy of Sour Mash)<\/p>\n
20 count of each<\/p>\n
Overhead Press \/ Curls \/ Dead Lifts \/ Chess Press \/ Lat Pullovers \/ Squats \/ Skullcrushers \/ Monkey Humpers<\/p>\n
PICNIC TABLES<\/p>\n
#1 Ascending series of 6 (courtesy of Burns)<\/p>\n
6 step ups each leg<\/p>\n
12 Derkins<\/p>\n
18 Squatty Potty’s<\/p>\n
24 Dips<\/p>\n
Repeat-O<\/p>\n
#2 Standard Table Sequence (courtesy of YHC, ie needed to fill time)<\/p>\n
10 right leg step ups \/ 10 erkins \/ 10 left leg step ups \/ 10 dips<\/p>\n
MARY<\/p>\n
By committee<\/p>\n
American Hammers (YHC) \/ Alabama Prom Dates (Boomerang) \/ Box Cutters (Giles)<\/p>\n
the runners had returned and 60 Minutes finished with some well-needed leg stretches.<\/p>\n
Time!<\/p>\n
Announcements: 9\/11 Climb to Remember at 6:00 am at the stadium<\/p>\n
Prayers for the continued recovery of Giles’s wife and for our community suffering from recent tragedies in the schools.<\/p>\n
Boomerang took us out.<\/p>\n
Really impressed with Giles’s great attitude, strong push, and determination to ‘do the workout’. Boomerang always amazes me staying out front and inspiring me to keep up!<\/p>\n
Honor to lead. Keys are ready to pass on.<\/p>\n","protected":false},"excerpt":{"rendered":"
For some reason – I suspect the Labor Day holidays – YHC had trouble enticing anyone to Q, so decided to select among beatdowns over the summer to cover wall, block, and table exercises. After the 5 runners training for the Bourbon Chase set off, it was down to 3 hardy PAX who decided to […]<\/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-17118","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Ziggy","date":"0\/7\/2021","pax":"Boomerang, Giles, Ziggy, (bootcamp), 60 Minutes, Harden, Schneider, Sea Man, Sassy (runners)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17118","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=17118"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17118\/revisions"}],"predecessor-version":[{"id":17120,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17118\/revisions\/17120"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17118"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17118"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17118"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}