YHC arrived at The Iron Throne to find unseasonably cool temperatures and welcomed the change from the furnace of the past couple weeks. The PAX rolled in on foot and by motor vehicle and it was time to get the party started.<\/p>\n
Warm-o-Rama<\/strong> The Thang<\/strong> 1st Round<\/strong> Short mosey to back parking lot at traffic cones<\/p>\n 2nd Round<\/strong> Mosey around to side parking lot<\/p>\n 3rd Round<\/strong> Mosey around building back home for Mary<\/p>\n Mary<\/strong> Announcements\/Prayer Requests<\/strong> YHC’s dad is hopefully being discharged from the hospital today.<\/p>\n YHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":" YHC arrived at The Iron Throne to find unseasonably cool temperatures and welcomed the change from the furnace of the past couple weeks. The PAX rolled in on foot and by motor vehicle and it was time to get the party started. Warm-o-Rama SSH x15 IC Copperhead Squats x10 IC Abe Vigoda x8 IC Whirly […]<\/p>\n","protected":false},"author":376,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-19640","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Sassy","date":"06\/20\/2022","pax":"Crash, Green Acres, Drip, Frostbite"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19640","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19640"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19640\/revisions"}],"predecessor-version":[{"id":19646,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19640\/revisions\/19646"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19640"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSSH x15 IC
\nCopperhead Squats x10 IC
\nAbe Vigoda x8 IC
\nWhirly w clap x15 IC
\nToy Soldier x10 IC<\/p>\n
\nMosey aimlessly, so the PAX were thinking, down the hill to the soccer fields only to make a left turn and make our way to the blacktop basketball court. The theme of the day was to do Mini Individual Doras instead of partnering up. Instead of 100-200-300, we’d go 50-100-150 (or Omaha down at times).<\/p>\n
\n50 Mountain Climbers (each leg)
\n100 SSHs
\n150 Fast Feet
\nBetween each exercise, lunge walk across court and back<\/p>\n
\n50 Merkins
\n100 Imperial Squat Walkers (crowd pleaser)
\n150 LBCs
\nApollo Creed between each exercise<\/p>\n
\n50 WWIIs (Omaha to 40 after the 150 LBCs)
\n100 Plank Jacks
\n150 Alternating Shoulder Taps (Omaha to 100)
\nCarioca between each exercise<\/p>\n
\nMutton Crunch x15 IC each side
\nPenguin Crunch x15 IC
\nLow Flutter x15 IC
\nBox Cutters x10 IC<\/p>\n
\nFrostbite’s house renovation is nearly complete. A praise that they soon can finally enjoy their home.<\/p>\n