Started out a perfect cool morning where 5 Pax (@Madoff @harden @F3 Singing Cowboy @huckleberry @Workbench) met at 5:00 EC run.\u00a0 I haven’t been running much lately, so I was happy for the motivation of taking part in the weekly VI EC run.<\/p>\n
Warm Up:<\/strong><\/p>\n SSH, Abe Vigoda, Worley Clapp, Michal Phelps<\/p>\n Inch Worm w\/ Push up \u2013 6<\/p>\n Plank hold, Down Dog into up dog<\/p>\n Plank reach up Right Side\/Reach Up Left Side<\/p>\n Hold Plank \u2013 Alternating Arm Raises 10<\/p>\n Down Dog to finish<\/p>\n The Thang:\u00a0<\/strong><\/p>\n Run to Pavilion 1 – 5 Burpees<\/p>\n Run to Pavilion 2 – 10 Merkins<\/p>\n Run to Pavilion 1 – 15 Burpees<\/p>\n Run to Pavilion 2 – 20 Merkins<\/p>\n WWII until 6 is up<\/p>\n Same as above but with Bench Jump Ups\/Dips in 10, 15, 20, 25 \u2013 WWII until 6 is up<\/p>\n Same as above but with Merkins\/Squats set of 15, 25, 30, 35 \u2013 WWII until 6 is up<\/p>\n Mosey back to Pavilion 1<\/p>\n One Pax takes turn doing 25 block swings<\/p>\n Remaining Pax does AMRAP until Pax is done with 25 Block Swings<\/p>\n American Hammer, LBC\u2019s, Dips, penguin crunch, step up L leg, gas pumps, low flutter, Irkins, Apalo Ohno, Marry Catherine’s, and probably a few more I’m for forgetting about.<\/p>\n Mosey back to start<\/p>\n Announcements<\/b>:\u00a0<\/strong><\/p>\n Seaman has Parliament Q<\/p>\n Prayer Request:\u00a0<\/strong><\/p>\n Prayers for Singing Cowboy’s dad just came home from hospital and is recovering at home.<\/p>\n NMM:<\/strong><\/p>\n We almost lost seaman, who took a off ahead of everyone when we weren’t paying attention (Q fail).\u00a0 We just figured he quit F3 and went and joined the Y.\u00a0 Luckily the rest of the group caught up with him at the other pavilion.<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Started out a perfect cool morning where 5 Pax (@Madoff @harden @F3 Singing Cowboy @huckleberry @Workbench) met at 5:00 EC run.\u00a0 I haven’t been running much lately, so I was happy for the motivation of taking part in the weekly VI EC run. Warm Up: SSH, Abe Vigoda, Worley Clapp, Michal Phelps Inch Worm w\/ […]<\/p>\n","protected":false},"author":610,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-19295","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Workbench","date":"04\/25\/22","pax":" @huckleberry @Sea-Man @harden @Hansel @Virginia Slim @F3 Singing Cowboy @Madoff @Workbench"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19295","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\/610"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19295"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19295\/revisions"}],"predecessor-version":[{"id":19296,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19295\/revisions\/19296"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19295"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19295"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19295"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}