YHC and company (Froman and Tonka) rolled in and the Q descended from the passenger side just a few seconds before official time. The entrance, and the Q’s confusion about up and down dogs, amused the PAX.<\/p>\n
WARM UPS<\/span><\/p>\n SSH \/ IS \/ arm swirly things \/ down dogs and up dogs<\/p>\n head to the tables to finish the warm up<\/p>\n RL step ups \/ erkins \/ dips \/ LL step ups \/ derkins x 10 oyo<\/p>\n THE THANG<\/span><\/p>\n Get Blocks and set up in the parking lot for a DORA with Blocks:<\/p>\n Choose a partner and complete the following:<\/p>\n 100\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 curls<\/p>\n 200\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0chest presses<\/p>\n 300\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 low flutter with block<\/p>\n TRANSPORT ACROSS THE PARKING LOT TO WALL<\/p>\n -5\u00a0 merkins left hand on block, right hand on the ground<\/p>\n -lunge walk with block 10 steps (sc)<\/p>\n -5 merkins right hand on block, left hand on the ground<\/p>\n -lunge walk\u00a0 10 steps<\/p>\n -5 merkins both hands on block (diamond)<\/p>\n -lunge walk 10 steps<\/p>\n -5 regular merkins<\/p>\n -continue lunge walking and repeat merkins from the top till we get to the wall.<\/p>\n WALL with Blocks<\/span><\/p>\n -line up with blocks<\/p>\n -assume people’s chair<\/p>\n -down the line 10 each:<\/p>\n Overhead Press<\/p>\n Bus Drivers<\/p>\n Curls (other PAX hold in curl position in people’s chair)<\/p>\n RETURN BLOCKS<\/p>\n CORE TABATA (50 seconds on \/ 10 seconds rest)<\/p>\n American Hammer \/ WWII \/ mutton left and right \/ penguin crunch \/ Alabama Prom Dates<\/p>\n Time.<\/p>\n PRAYERS AND ANNOUNCEMENTS<\/p>\n spread the word about the convergence on April 2 – bring an FNG or reach out to PAX who haven’t posted in a while.<\/p>\n Prayers for Starfish and his family as they travel to Oklahoma to celebrate the life and memory of his mother who passed away recently.<\/p>\n YHC took us out.<\/p>\n Solid work by all! Pleasure and honor to lead.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" YHC and company (Froman and Tonka) rolled in and the Q descended from the passenger side just a few seconds before official time. The entrance, and the Q’s confusion about up and down dogs, amused the PAX. WARM UPS SSH \/ IS \/ arm swirly things \/ down dogs and up dogs head to the […]<\/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-19035","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Ziggy Stardust","date":"3\/22\/22","pax":"Abe Froman, Tonka, Boomerang, Adobe, Starfish, Schneider, Giles, Ziggy (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19035","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=19035"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19035\/revisions"}],"predecessor-version":[{"id":19083,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19035\/revisions\/19083"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19035"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}