PAX: Burns, Spicoli, Mittens(WB), Dr. Toot(WD,Q)<\/p>\n
A clear, breezy predawn greeted the Launch Pad PAX. Perfect for an unimaginative Q of the Tootster. We dispensed with the preamble and warmed right up with stretches and SSHs.<\/p>\n
The Thang: We moseyed about 12 feet to the shelter and utilizing the outer edges, we four cornered 1o diamond merkins, 20 squats, 30 low dolleys , and 40 plank jacks. Once around, we unwound the four corners by repeating the same exercises.<\/p>\n
Remaining at the shelter, we performed the Seven Layers of Dip, adding L leg step ups, R leg step ups, erkins, derkins, merkins, bootstrap squats, and Prom dates to the Dip layers, all to the 11 count.<\/p>\n
We then moseyed and bear crawled to the tennis courts where we laddered 2 to 20 and 20 to 2 with burpees and plank jacks. That totes up to 110 of each. well done PAX. We lastly moseyed and bear crawled back to the start for the Eleven high plank.<\/p>\n
COT: Continued prayers for the walking wounded amongst us, as well as good health for expectant moms (Mittens). Prayers for the purity of lament for each other.<\/p>\n
MNM: My first time at the Launch Pad, and I was impressed. No more time spent getting there for myself as I spend getting downtown and there’s much to do there. Burns is the dogged form master along with Spicoli, but Mittens…he is getting after it! Love this guy. He’s a keeper for sure.<\/p>\n","protected":false},"excerpt":{"rendered":"
PAX: Burns, Spicoli, Mittens(WB), Dr. Toot(WD,Q) A clear, breezy predawn greeted the Launch Pad PAX. Perfect for an unimaginative Q of the Tootster. We dispensed with the preamble and warmed right up with stretches and SSHs. The Thang: We moseyed about 12 feet to the shelter and utilizing the outer edges, we four cornered 1o […]<\/p>\n","protected":false},"author":137,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-21877","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Root Canal","date":"1 May 2023","pax":"Burns, Spicoli, Mittens(WB), Dr. Toot(WD,Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21877","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\/137"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21877"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21877\/revisions"}],"predecessor-version":[{"id":21882,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21877\/revisions\/21882"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21877"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21877"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}