This WIB was scheduled to be Q’d by the one and only Root Canal on his Birthday.\u00a0 But due to an injury early in the week, yhc attempted to fill in with some of Root Canal’s favorites.\u00a0 11 pax plus a Q for a WIB.<\/p>\n
0527 – crash requests to start the pax off by leading SSH – odd request but sure, why not (would later regret this decision)<\/p>\n
0529 – pax are warned that there would be lots of reps and the number 11<\/p>\n
0530 – warm o rama – SSH (led by crash) IC x 62!!!\u00a0 \u00a0IW, abe V, michael phelps (cherry pie did burpees, Root would be proud)<\/p>\n
mosey to the side parking lot for the workout…..<\/p>\n
simple…..\u00a0 there is a 4 min timer.\u00a0 when the timer goes off, sprint to the top of the parking lot, perform 11 burpees, and sprint back to the bottom.\u00a0 with the remaining time, you perform AMRAP of the exercise on the list till the timer goes off – sprint back to top for 11 burpees……and repeat for 10 rounds<\/p>\n
round 1 exercise – shoulder tap merkins<\/p>\n
2 – ranger merkins<\/p>\n
3 – mike tysons<\/p>\n
4 – divebombers<\/p>\n
5 – plank jack<\/p>\n
6 – ski abs<\/p>\n
7 – apollo ono<\/p>\n
8 – jump squats<\/p>\n
9 – iron Mikes<\/p>\n
10- sumo tap jumps<\/p>\n
TIME!<\/p>\n
prayers – Root canal and his mental and physical health, Mutton’s family dealing with cancer, Burns sister in law struggling with mental health<\/p>\n
announcements – schmed 5K registration is open!<\/p>\n
NMM –<\/p>\n
we averaged around 1 min 30 sec for AMRAP for each round<\/p>\n
lots of negative comments at the Q<\/p>\n
lots of reps<\/p>\n
lots of modifications<\/p>\n
lots of lactic acid<\/p>\n
you were missed\u00a0 Root……….<\/p>\n
Huckleberry<\/p>\n","protected":false},"excerpt":{"rendered":"
This WIB was scheduled to be Q’d by the one and only Root Canal on his Birthday.\u00a0 But due to an injury early in the week, yhc attempted to fill in with some of Root Canal’s favorites.\u00a0 11 pax plus a Q for a WIB. 0527 – crash requests to start the pax off by […]<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-19256","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Huckleberry","date":"4\/21\/22","pax":"van gogh, hansel, greenspan, workbench, spicoli, mutton, drip, cherry pie, HOG, burns, crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19256","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19256"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19256\/revisions"}],"predecessor-version":[{"id":19258,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19256\/revisions\/19258"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}