While finishing up the backblast for yesterday’s Distillery beatdown, YHC discovered to his embarrassment that he had forgotten to hit publish with this previous one from Iron Throne a few weeks back.<\/p>\n
WARM UP<\/p>\n
Decided to skip SSH and start off a little differently with a mosey down the hill and back to the start.<\/p>\n
Stretches: Abe Vigoda \/ Whirlys \/ up dog and down dog \/ lunge left and right with arm extended<\/p>\n
THE THANG<\/p>\n
PAX moseyed to the court near the playground and lined up at one end.<\/p>\n
Lunge walk to the other side and complete 20 dive bombers and run back<\/p>\n
Repeat this with:<\/p>\n
Inch worms \/ 20 squats<\/p>\n
Bear crawls \/ 20 diamond merkins<\/p>\n
Crab walk \/ 20 Freddie Mercs<\/p>\n
Move on to the playground area for a TEN SET COUNTDOWN<\/p>\n
First set 10 reps each exercise, counting down to 1<\/p>\n
Pull Ups<\/p>\n
Merkins<\/p>\n
WWII<\/p>\n
FOUR CORNER MOSEY AROUND THE TRACK:<\/p>\n
At each corner with ascending reps, then mosey to the next:<\/p>\n
5 burpees \/ 5 LBCs \/ 5 monkey humpers<\/p>\n
5 burpees \/ 10 LBCs \/ 10 monkey humpers<\/p>\n
5 burpees \/ 15 LBCs \/ 15 monkey humpers<\/p>\n
5 burpees \/ 20 LBCs \/ 20 monkey humpers<\/p>\n
Swing by the PICNIC TABLES:<\/p>\n
right leg step ups 10 oyo<\/p>\n
erkins 10 oyo<\/p>\n
left leg step ups 10 oyo<\/p>\n
dips 10 oyo<\/p>\n
derkins 10 oyo<\/p>\n
Repeat this one more time, then back for some MARY in the parking lot<\/p>\n
ANNOUNCEMENTS AND PRAYER REQUESTS<\/p>\n
Unfortunately YHC had a voice memo fail but took us out with prayers for those spoken and unspoken.<\/p>\n
NMM<\/p>\n
Burns pointed out an amazing ‘moonrise’ just behind the trees, followed by a discussion of what all those lights up there were (Russian satellites?). Crash figured out this was a rare conjunction of Venus, the Moon, Mars, and Saturn which won’t happen again till 2040. One of those opportunities you get starting out early in the Gloom .<\/p>\n
Great group of men this morning! An honor to lead and strong work by all!<\/p>\n","protected":false},"excerpt":{"rendered":"
While finishing up the backblast for yesterday’s Distillery beatdown, YHC discovered to his embarrassment that he had forgotten to hit publish with this previous one from Iron Throne a few weeks back. WARM UP Decided to skip SSH and start off a little differently with a mosey down the hill and back to the start. […]<\/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":[112,145],"tags":[],"class_list":["post-19102","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Ziggy","date":"3\/28\/2022","pax":" Tonka, Crash, Drip, Lace, Burns, Spamalot, Green Acres, Airbag, Frostbite, Ziggy (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19102","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=19102"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19102\/revisions"}],"predecessor-version":[{"id":19411,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19102\/revisions\/19411"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}