PAX were invited to take the red or blue pill today but to fill the time YHC thinks everyone took everything.<\/p>\n
Warm up<\/strong><\/p>\n Did a bit of Abe Vigoda (oyo) with game explanation at beginning. Did a bit of arm swirly things back and front while Cherry Pie did Burpees.<\/p>\n The thing: 4 stations, 6 exercises per station, 3 red and 3 blue. Exercises and numbers are written on separate pieces of wood. Do the red pill (left column of 3) then the blue pill (right column of 3) exercises or vice-versa. Do one exercise then move to next station. If the exercise is a mode of transportation do that to the next station.<\/p>\n Station 1, Red: Burpees (20), Bear crawl, sprint lap. Blue: Carolina Dry Docks 30, LBC 30, Shoulder Tap 40<\/p>\n Station 2, Red: Murder Bunnies, WW2 40, Low Plank 30 s. Blue: Lunge walk, Mtn Climber 40, SSH 50<\/p>\n Station 3, Red: Crab Walk, H2H 40, Inch Worm .Blue: Freddie Merc 50, Plank Jack 40, Crunchy Frog 30<\/p>\n Station 4, Red: HR Merkins 30, Monkey Humpers 40, Donkey Kick 20. Blue: Merkins 40, Flutter Kick 50, Squat 50<\/p>\n Everyone made it through all this and a couple extra stations. We gathered up in middle with speaker and did paired shuttle runs to pick up the pieces one at a time. I think it was about 11-12 trips per pair. Partner 1 runs to get a block while partner 2 does burpees (Cherry Pie request) until finish. Circle up for<\/p>\n Mary<\/strong><\/p>\n PAX take turns calling. Box cutters, Freddie Merc, LBC?, Mutton Crunch, Supermans with Bevo<\/p>\n Announcements & NMM<\/strong><\/p>\n Airbag has the Q at Bells and Whistles tomorrow.<\/p>\n Everyone pushed today thanks for coming out.<\/p>\n Prayers <\/strong><\/p>\n For Airbag’s cousin who passed away too early at the age of 33 last Friday<\/p>\n For Joanne Ruhland of WFUBMC govt relations who died in a car crash last Friday in SC<\/p>\n for Lambchop and his M as they continue to try to become pregnant<\/p>\n For all those struggling with addiction, loss, and brokenness<\/p>\n Thanks for this group of men<\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" PAX were invited to take the red or blue pill today but to fill the time YHC thinks everyone took everything. Warm up Did a bit of Abe Vigoda (oyo) with game explanation at beginning. Did a bit of arm swirly things back and front while Cherry Pie did Burpees. The thing: 4 stations, 6 […]<\/p>\n","protected":false},"author":571,"featured_media":17471,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-17469","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-flatline"],"acf":{"q":"Crash","date":"10\/19\/2021","pax":"Bam, Greenspan, Airbag, Spicoli, Lamb Chop, Cherry Pie, Bevo, Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17469","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\/571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17469"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17469\/revisions"}],"predecessor-version":[{"id":17473,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17469\/revisions\/17473"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/17471"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17469"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17469"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17469"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}