{"id":20560,"date":"2022-10-31T11:52:57","date_gmt":"2022-10-31T15:52:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20560"},"modified":"2022-10-31T11:52:57","modified_gmt":"2022-10-31T15:52:57","slug":"elevate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/10\/elevate\/","title":{"rendered":"Elevate"},"content":{"rendered":"<p>Three pax gathered for a promised heartrate-elevating workout at LaunchPad; those same 3 pax gathered early for some EC running.\u00a0 Here\u2019s what went down.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Cherry Pies (get those shoulders warm), Up\/Down Dawg and other stretches.<\/p>\n<p><strong>The Thang:<\/strong><\/p>\n<p>Upon the call of \u201crecovery\u201d, mosey to the tennis courts.\u00a0 Routine was mosey to middle of first court perform exercise x 5, second court x 10, third court x 15, second court x 10, first court x 5.\u00a0 Exercises were:<\/p>\n<ul>\n<li>Jumping jack x 2 + Squat combo<\/li>\n<li>ISTs<\/li>\n<\/ul>\n<p>YHC called for broad jumping the width of the 3 courts, but a gentle murmur arose from the others about how that wasn\u2019t cool when it was wet and misting.\u00a0 As a man of the pax, we Omahaed back to the covered launch site and proceeded to perform the following:<\/p>\n<p>Round 1:<\/p>\n<p>Hurpees (Burpee down, merkins x 3, burpee up) + Bench Jump Combo x 10<\/p>\n<p>Dips x 10 (IC)<\/p>\n<p>Dying Cockroaches x 10 (IC)<\/p>\n<p>Repeat x 2<\/p>\n<p>Round 2:<\/p>\n<p>Star Jumps x 10<\/p>\n<p>Dips x 10 (IC)<\/p>\n<p>Dying Cockroaches x 10 (IC)<\/p>\n<p>Repeat x 2<\/p>\n<p>Round 3:<\/p>\n<p>Broad jump width of pavilion; derkins x 10; broad jump back; erkins x 10<\/p>\n<p>Repeat x 2<\/p>\n<p>Special Appearance:\u00a0 Dive Bombers x 30<\/p>\n<p>Time for Mary:<\/p>\n<p>Protractor<\/p>\n<p>Freddie Mercs<\/p>\n<p><strong><u>Announcements &amp; Prayer Requests:<\/u><\/strong><\/p>\n<p>Burns may have Q at Parliament tomorrow.\u00a0 If not, he\u2019ll post somewhere.<\/p>\n<p>&nbsp;<\/p>\n<p>Prayer for The H.O.G\u2019s family as his parents move in with them for a period while renovations take place.<\/p>\n<p>&nbsp;<\/p>\n<p>Prayers for Burns\u2019s sister-in-law.<\/p>\n<p>&nbsp;<\/p>\n<p>YHC took us out expressing thanks for physical health and the presence of the others there.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>YHC was looking forward to using more of the AO, but the mist made the uncovered surfaces less than ideal for jumping and moving; thus, we spent the majority of the time under cover.<\/li>\n<li>The Hurpees left a deep burn\u2026and then 20 dips per round were just excessive. And then dive bombers x 30 at the end.<\/li>\n<li>YHC had missed utilizing star jumps for a while. Good to bring them back.<\/li>\n<li>It was great to see Burns, who lives in Mt. Airy now, and The H.O.G., who has parenting duties and a long commute most mornings.<\/li>\n<li>We spent a good deal of the running time discussing just why Oak Summit Road has so much traffic. No (good) answer was offered.<\/li>\n<li>Thanks for coming guys. Have a good week.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Thanks for the opportunity, Burns.\u00a0 Let me know if you need any help with those turkeys.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Three pax gathered for a promised heartrate-elevating workout at LaunchPad; those same 3 pax gathered early for some EC running.\u00a0 Here\u2019s what went down. Warmarama: SSHs, Cherry Pies (get those shoulders warm), Up\/Down Dawg and other stretches. The Thang: Upon the call of \u201crecovery\u201d, mosey to the tennis courts.\u00a0 Routine was mosey to middle of [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-20560","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"","date":"10\/31\/22","pax":"Burns, The H.O.G., Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20560","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20560"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20560\/revisions"}],"predecessor-version":[{"id":20561,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20560\/revisions\/20561"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}