YHC arrived thinking that the rain would be arriving later in the day, but feeling a few drops as we started out I wasn’t sure if I’d have to do some Omaha. We lucked out and were able to finish the workout as planned.<\/p>\n
WARM UPS<\/p>\n
SSH \/ Imperial Walkers \/ Mountain Climbers\/ Abe Vigoda \/ Whirlies \/ Up and Down Dogs.<\/p>\n
Crash had helped me replenish the aging blocks at Parliament along with applying some cool f3 logos, so no broken blocks this time for a change. Everyone got a block and returned to the spot for some tabata sets (45 seconds\/15 seconds rest):<\/p>\n
Squats<\/p>\n
Curls<\/p>\n
Overhead Press<\/p>\n
Bent Over Row<\/p>\n
Calf Raises<\/p>\n
Skull Crushers<\/p>\n
American Hammers<\/p>\n
Chest Press<\/p>\n
Kettle Bell Swings<\/p>\n
After each set, lunge walk with blocks to the middle of the parking lot – do 5 blockies – lunge walk to the end – 5 more blockies – lunge back to the middle – 5 blockies (made it optional after realizing it was harder than I’d expected) – then lunge walk back to the start.<\/p>\n
We covered three sets of exercises and two lunge walks\/blockies for time.<\/p>\n
No announcements or prayer requests.<\/p>\n
NMM:<\/p>\n
The tabata app can be programmed to say the names of the exercises but I wasn’t sure how long the lunge walks would take so decided just to program 35 minutes of intervals. I didn’t realize that the default was ‘Exercise 1’, so that got repeated each time and was funny at first and then just annoying.<\/p>\n
Great group of men and solid work by all! Honor to lead as always.<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC arrived thinking that the rain would be arriving later in the day, but feeling a few drops as we started out I wasn’t sure if I’d have to do some Omaha. We lucked out and were able to finish the workout as planned. WARM UPS SSH \/ Imperial Walkers \/ Mountain Climbers\/ Abe Vigoda […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-20690","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"Ziggy Stardust","date":"11\/15\/22","pax":"Adobe, Crash, Cruiser, Schneider, Starfish, Subfloor, Ziggy (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20690","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20690"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20690\/revisions"}],"predecessor-version":[{"id":20820,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20690\/revisions\/20820"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}