YHC wanted to showcase a couple new exercise\u00a0the PAX would \u201cenjoy\u201d. Descriptions of these new toys are below. Credit: Tim Anderson with Original Strength<\/p>\n
– Single Leg Elevator Squat – bear crawl position. Elevate one leg off the ground behind you. Perform a squat with leg still in contact with the ground. Repeat for called reps each leg.<\/p>\n
– Sawing Logs – bear crawl position. One hand on your block, other hand on the ground. Push your block forward to full extension, then pull block back towards your body until beneath your shoulder. Repeat for called reps each arm.<\/p>\n
WRM<\/strong><\/p>\n SSH THANG<\/strong><\/p>\n Each PAX grabbed a block from the pile. YHC and Adobe were graciously allowing the other Pax to choose their blocks first when it simultaneously dawned on each of us that the only block remaining was the BEAST block. *shudder* Adobe fell on the sword and YHC lived to see another day.<\/p>\n PARTNER DORA @ BENCHES ROUND 1.<\/p>\n A. ELEVATOR SQUATS X50 DC<\/p>\n B. SAW THE LOG DC X5<\/p>\n ROUND 2.<\/p>\n A. GOBLET SQUATS X100<\/p>\n B. WWII X25<\/p>\n ROUND 3.<\/p>\n A. STEP UPS SC X200<\/p>\n B. DYING COCHROACHES X25 DC<\/p>\n Time was flying, so once complete with 3 rounds, the Q called for x50 monkey humpers OYO and then mosey to the parking lot.<\/p>\n Beginning around the center of the parking lot, the Pax were instructed to lunge walk to the wall w\/ blocks as follows: Return to previous partner formation. Partner 1 performed a wall sit while partner 2 did the called exercise AMRAP for 1 minute, then switch places. Continue in like fashion until all exercises are performed. AMRAP exercises: Time was really short at this point, so PAX returned the blocks Cusak style and moseyed back to start for Mary.<\/p>\n MARY<\/strong> TIME<\/strong><\/p>\n COT<\/strong><\/p>\n PRAYER REQUESTS Abe Froman\u2019s M gave birth to their son this past week. Prayers for rest for the parents and praise for healthy mother and baby.<\/p>\n NMM Ziggy groaned with dismay when the Q recited his Dora plan. I guess every mentee is bound to disappoint their teacher at some point.<\/p>\n Starfish has never met a wall sit that scared him. He could have sat in his stoic meditation for hours without wincing had the Q not interrupted with his pesky minute timer.<\/p>\n Abe Froman is maybe crazy. The man is a week into fatherhood and operating on <2 hours of sleep and smiling his face off throughout the beatdown. Bless him.<\/p>\n Tarzan has switched over to metric measurements – which is more different than you think. Apparently, your metric age is 20 when you\u2019re 34 years old in US Standard years. I\u2019ll figure out the conversion formula and post it on slack for those of you interested.<\/p>\n Adobe got the beast block and no one could tell the difference by his speed or stamina. He is far and beyond out of YHC\u2019s weight class.<\/p>\n Subfloor and I weren\u2019t around each other much during the workout, but I remember a couple instances of the man asking for the next exercise well ahead of the rest of the group. He could have done this workout twice in 45 minutes.<\/p>\n Sea Man didn\u2019t think anything was hard. I don\u2019t think he\u2019s broken a sweat since I met him. He, Cruiser and Froman got to chatting about fatherhood at one point and some sweet moments were had.<\/p>\n <\/p>\n Enjoyed it gentlemen,<\/p>\n Tonka<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" YHC wanted to showcase a couple new exercise\u00a0the PAX would \u201cenjoy\u201d. Descriptions of these new toys are below. Credit: Tim Anderson with Original Strength – Single Leg Elevator Squat – bear crawl position. Elevate one leg off the ground behind you. Perform a squat with leg still in contact with the ground. Repeat for called […]<\/p>\n","protected":false},"author":464,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,80],"tags":[],"class_list":["post-19455","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-parliament"],"acf":{"q":"Tonka","date":"5.17.2022","pax":"Starfish, Subfloor, Sea Man, Ziggy Stardust, Adobe, Abe Froman, Cruiser, Tarzan, Tonka"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19455","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\/464"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19455"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19455\/revisions"}],"predecessor-version":[{"id":19631,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19455\/revisions\/19631"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nArm Swirlies
\nDive bombers slow
\nSpine twist
\nCopperhead squats
\nWhirlies<\/p>\n
\nPax partnered up and performed a static Dora. Partner 1 would begin exercise A while partner 2 performed exercise B. Once partner 2 was finished, switch and continue until the combined total number of called reps for exercise A were complete \u2013 then on to the next round.<\/p>\n
\n– 5 Lunges DC
\n– 5 Merkins (PAX Choice of style)
\n– Repeato until arrival at the wall<\/p>\n
\n1. SKULL CRUSHERS
\n2. CURLS
\n3. BENCH PRESS
\n4. BENT OVER ROWS<\/p>\n
\n2 slow 5-count down, 5-count up merkins
\n1 standard merkin<\/p>\n
\nZiggy Stardust and his mother, Sylvia. She is having health struggles and Ziggy and the family are struggling to know what to do. Keep him in your prayers as he travels down to MS this week.<\/p>\n
\nCruiser had nightmarish flashbacks to elementary school gym class while on the wall sits. He mentioned the presidential fitness test but not his performance. I know that you\u2019d kill it today, man.<\/p>\n