Lesson to future Q’s – taking off a week to drink beer at the beach is not the best way to prepare for a Q. \u00a0 Luckily, I was joined by 13 strong Pax to help me push through the morning.<\/p>\n
We started with a little warm-up: \u00a020x SSH, 10x Abe Vigodas and about 20 mountain climbers on your own. \u00a0Apparently this morning’s Pax really liked my cadence as their was lots of chatter when I suggested folks do mountain climbers on their own.<\/p>\n
We moseyed over to the track and did some high knees, butt kickers, apollo creeds and karaokes as we moseyed through one lap around the track. \u00a0We ended at the bench area where we did 50x dips and 50x merkins. \u00a0This was just as painful as expected – I though 25x at a time wouldn’t be so bad but the 50 really hurt. \u00a0Van Gogh did about 200 air presses as he waited for us to finish.<\/p>\n
We then ran up Clover to where it intersects with Glade. \u00a0This is a long run (and takes even longer if you walk for half of it). \u00a0We moseyed back down the hill and back to the bench area. \u00a0We then did a round of Aiken legs (20x step-ups, 20x squats, 20x box jumps, 20x lunges, 20x running with scissors). \u00a0Al Gore while waiting for the six was a nice painful finish.<\/p>\n
We then gathered into 2 groups and did an indian run for 2 laps around the track. \u00a0We ended up back at the bench area where the pain from the first round caused a downgrade to 40x dips and 40x merkins. \u00a0We then partnered up and did a partner chase, partner A does 10x merkins and sprints to chase partner who was moseying, then switch. \u00a0 We again ended up at the bench area and did another round of Aiken legs.<\/p>\n
We then gathered on the track and did 2 100 meter sprints on the track. \u00a0We finished with mary – 20x LBCs, 15x box cutters, 10x mutton crunches on each leg and 20x mountain climbers. \u00a0Mercifully, time expired before I did and we moseyed back to the parking lot.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Lesson to future Q’s – taking off a week to drink beer at the beach is not the best way to prepare for a Q. \u00a0 Luckily, I was joined by 13 strong Pax to help me push through the morning. We started with a little warm-up: \u00a020x SSH, 10x Abe Vigodas and about 20 […]<\/p>\n","protected":false},"author":65,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-2214","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Roosevelt","date":"08\/23\/17","pax":"Lysol, Toto, Mr. Hand, Glazer, Van Gogh, SnapChat, Root Canal, Miyagi, Manscape, Mutton, the Vig, Chisel"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2214","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\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2214"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2214\/revisions"}],"predecessor-version":[{"id":2215,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2214\/revisions\/2215"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}