Normally for the title of the workout, YHC always likes to name it after an event that happens during the workout. Today was no different. With the “new” normal for the early bus at Speas being the driver tries to see how fast they can get around the back of the school, it appears future rock work will need to include a round of Dodge Bus each week. \u00a0Hopefully soon, both the PAX and driver will learn the other’s weekly routine and all will be right.<\/p>\n
Anyway…the workout began with the normal warmarama stuff-SSH, Imperial Walkers, Arm Swirlies and other arm things and some stretches. Then off to find some rocks appropriate for no running with them but high reps. Once the rock of your choice was found to the safety of the wall to begin the beatdown.<\/p>\n
12 exercises, first round 15 reps, run around the circle, second round 20 reps, run around the circle and most PAX got in a third round of 25 reps, some were able to get started on 30 reps<\/p>\n
OH Press<\/p>\n
Squats<\/p>\n
Curls<\/p>\n
Merkins<\/p>\n
Skull Crushers<\/p>\n
WWII<\/p>\n
Bench Press<\/p>\n
American Hammers<\/p>\n
Plank Jacks<\/p>\n
Alternating Lunges<\/p>\n
Bent Over Rows<\/p>\n
Gas Pump<\/p>\n
Some would agree that time quickly passed and we were back at the start and finished.<\/p>\n
Announcements:<\/p>\n
Greenest on 9\/18, Ziggy has the Q-meet there at 9AM<\/p>\n
Prayer Requests:<\/p>\n
Giles’s wife continued progress through treatments<\/p>\n
Blue Steel’s recovery after surgery<\/p>\n
Lampchop and M as they look to start a family<\/p>\n
Mongoose and family as they go through tough times<\/p>\n
Chomper and family continue to keep them in your prayers with the loss of his nephew<\/p>\n
YHC took us out<\/p>\n
Moleskin:<\/p>\n
Sometimes XM radio does play some slow songs on the Classic Rock channel-ask Bevo.<\/p>\n
Bevo may bring back Daddy Wedding Dance workout soon-hope so<\/p>\n
Strong work by all today-most got in 720+reps, great to see Holy Moly becoming a regular.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Normally for the title of the workout, YHC always likes to name it after an event that happens during the workout. Today was no different. With the “new” normal for the early bus at Speas being the driver tries to see how fast they can get around the back of the school, it appears future […]<\/p>\n","protected":false},"author":203,"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-17187","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Boomerang","date":"9\/16\/2021","pax":"Organ Grinder, Mongoose, Ziggy Stardust, BAM, Frosbite (WB), Bevo, Tonka, Green Acres (WD), Holy Moly, Boomerang (YHC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17187","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17187"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17187\/revisions"}],"predecessor-version":[{"id":17188,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17187\/revisions\/17188"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}