YHC knew that this was going to be a COLD 20 degrees so tried to put together something to keep us warm while not running.<\/p>\n
We started out with some stationary cardio to warm up fast:<\/p>\n
1 minute each of:<\/p>\n
SSH<\/p>\n
Mountain Climbers<\/p>\n
Fast Feet<\/p>\n
Then a mosey to the rock pile to select walks and gather near the wall.<\/p>\n
THE THANG<\/p>\n
Leave the rocks at the end of the driveway and go to the starting spot on the other side<\/p>\n
1-Bear Crawl back to your rock, then chest presses x25; lunge walk back<\/p>\n
2-Inch Worm \/ bent over rows x 25 \/ lunge walk back<\/p>\n
3-bunny hop \/ curls x 25 \/ lunge walk back<\/p>\n
4-crab walk \/ overhead press x 25 \/ lunge walk back<\/p>\n
5-duck walk \/ upright rows x 25 \/ lunge walk back<\/p>\n
Return rocks<\/p>\n
In order to not have to dodge more incoming cars we moved to the side of the school near the track.<\/p>\n
STATIC DORA:<\/p>\n
Partner 1 performs 10 of the exercise while partner 2 holds a static posture. Partner 2 performs the next ten while Partner 1 holds the static posture. Cumulative 40 for both in total.<\/p>\n
P1\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0P2<\/p>\n
Merkins\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Plank<\/p>\n
Squat\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Al Gore<\/p>\n
Low Flutter\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 6 inches<\/p>\n
Wide Merkin\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Plank<\/p>\n
Monkey Humpers\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Al Gore<\/p>\n
Q misjudged the time and called for 40 total (20 each), so added 40 more.<\/p>\n
Mary till time<\/p>\n
ANNOUNCEMENTS AND PRAYER REQUESTS<\/p>\n
Green Nest on Saturday<\/p>\n
Prayers for Giles and his wife<\/p>\n
Boomerang took us out.<\/p>\n
Impressed with this great group of men who made it out on such a cold morning in the Gloom!<\/p>\n
The Site Q ‘s promised rock warmer also seemed to have malfunctioned<\/p>\n
disclaimer: YHC had intended to overcome a tendency toward procrastination with this latest backblast and unfortunately did not succeed this time.\u00a0 Unfortunately don’t remember a lot of the MC but do recall that Green Acres was very impressed with all of the cardboard!<\/p>\n
Thanks for the keys Boomerang, they should be thawed out by next week.<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC knew that this was going to be a COLD 20 degrees so tried to put together something to keep us warm while not running. We started out with some stationary cardio to warm up fast: 1 minute each of: SSH Mountain Climbers Fast Feet Then a mosey to the rock pile to select walks […]<\/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":[114,85],"tags":[],"class_list":["post-18573","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Ziggy Stardust","date":"1\/27\/2022","pax":"Boomerang, Crash, Green Acres, Mongoose, Drip, Lace, Airbag, Ziggy (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18573","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=18573"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18573\/revisions"}],"predecessor-version":[{"id":18668,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18573\/revisions\/18668"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18573"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18573"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18573"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}