With school delayed and freezing weather it looked like coffee in lieu of a beatdown might happen for YHC and Schneider, but we were saved for better things by 2 additional PAX and as we made our way to the blocks with arm warmarama, the Stardust Clown Car arrived with 3 more PAX and we were 7, Magnificent!<\/p>\n
The arm exercises were arm swhirlies B&F, Michael Phelps and Seal Claps. Select a block of your choice and we finish with SSH, Whirlies and Abe Vigodas.<\/p>\n
Next to the benches for 10 R Leg Step Ups, 20 Skull Crushers, 10 L Leg Step Ups, 20 Skull Crushers and 20 Dips-all OYO.<\/p>\n
To the parking for BLIMPS: with the blocks<\/p>\n
Burpees X5<\/p>\n
Lunges X10- with block, each time took us closer to the Wall<\/p>\n
Imperial Stormtroopers X15<\/p>\n
Merkins X20<\/p>\n
Plank Jacks X25<\/p>\n
Squats X30 with or without block-your choice<\/p>\n
After 5 or so rounds we were at the wall with the blocks.<\/p>\n
PAX does wall sit while each PAX \u00a0does the called exercise for 10 reps and so one down the line.<\/p>\n
Exercise #1 Shoulder Press with Block<\/p>\n
Exercise #2 Mike Tysons<\/p>\n
Exercise #3 Jack Reachers<\/p>\n
Blocks back, your choice of carry.<\/p>\n
Return to lot for Mary-Mutton Crunches, APD (no buses), LBC’s and Merkin Ring of Fire 5 to 1 until time.<\/p>\n
Finished.<\/p>\n
Announcements:<\/p>\n
Blood Drive 2\/19-sign up!!<\/p>\n
Prayer Requests:<\/p>\n
Giles and family-reach out as you can and often<\/p>\n
YHC took us out.<\/p>\n
MC:<\/p>\n
Ziggy only has one seat left in the Clown Car to bring PAX to Parliament-HURRY limited time offer!<\/p>\n
Tonka must have been overdressed and as he quickly left various article of clothing in the parking lot.<\/p>\n
Solid work by the PAX today, Well Done!!<\/p>\n
Ziggy, I tried to put the keys in your car, but there was no room so I left them beside the block warmer.<\/p>\n","protected":false},"excerpt":{"rendered":"
With school delayed and freezing weather it looked like coffee in lieu of a beatdown might happen for YHC and Schneider, but we were saved for better things by 2 additional PAX and as we made our way to the blocks with arm warmarama, the Stardust Clown Car arrived with 3 more PAX and we […]<\/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":[80],"tags":[],"class_list":["post-18694","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Boomerang","date":"02\/08\/2022","pax":"Ziggy, Tonka (WB), Schneider, Cruiser, Adobe, Abe Froman, Boomerang (YHC and WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18694","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=18694"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18694\/revisions"}],"predecessor-version":[{"id":18695,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18694\/revisions\/18695"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}