Warmarama<\/p>\n
SSH 15 IC<\/p>\n
IST 15 IC<\/p>\n
Whirlys 15 IC<\/p>\n
Unders 15 IC<\/p>\n
Copperhead Squats 15 IC<\/p>\n
The Thang:<\/p>\n
Partner Up and Mosey to the Lido Deck for some timed work of 45 seconds on and 15 seconds of rest with focus on form over number of reps<\/p>\n
Dirkins<\/p>\n
Step Ups Right Leg<\/p>\n
Dips<\/p>\n
Step Ups Left Leg<\/p>\n
Irkins<\/p>\n
Box Jumps<\/p>\n
Down in the Dry Docks (elevated Dry Docks)<\/p>\n
Split Squats R<\/p>\n
Plank Jacks<\/p>\n
Split Squats L<\/p>\n
Mosey to Rock Pile and pick a challenging rock for more 45 on 15 off work with continued focus on form over reps<\/p>\n
Good Mornings<\/p>\n
BGBS<\/p>\n
Swings or Curls depending on the size of your rock<\/p>\n
Overhead Press<\/p>\n
Deadlift<\/p>\n
Thrusters<\/p>\n
Supine Pull Overs<\/p>\n
Supine Chest Press<\/p>\n
Front Raise<\/p>\n
Goblet Squat<\/p>\n
American Hammer with rock<\/p>\n
WWII with rock<\/p>\n
Juanita with rock<\/p>\n
Rosalita with rock<\/p>\n
Low Flutter with rock<\/p>\n
Mosey to the front of the school for The Merkin Trail of Tears \u2013 Plank up shoulder to shoulder and the first\/next person in line does 1 Merkin and then Bear Crawls to the end of the line where they lead the PAX in doing the number of Merkins that they were in line (1,2,3 etc).<\/p>\n
NMM:<\/p>\n
There was a big crowd this morning despite the last minute advertising (and reminder from Short Sale that YHC had the Q)<\/p>\n
A great group this morning and awesome to get the chance to workout with Wonk and Bunyan for the first time<\/p>\n
Kotters to LandShark who is coming back from the trip of a lifetime<\/p>\n
The music selection had a few fans this morning and requests for the playlist will be honored<\/p>\n
The set of exercises at the Lido Deck were a nice way to warm up and really focus on form<\/p>\n
The rocks that some PAX picked were beyond challenging and there was a report that one or two Pax may have changed rocks during the workout<\/p>\n
Lots of interest in the Birthday Murphday that will be on Saturday at 0600 at Hanes Park<\/p>\n
There was talk of Mongoose considering the Birthday Murphday this month All PAX are welcome to attend and do what they want to do of the Murph<\/p>\n
Today\u2019s workout (the ever familiar timed work) was designed to keep us all together and to give the stronger PAX an opportunity to challenge themselves while us mortals survive<\/p>\n
Announcements\/Prayer Requests:<\/p>\n
YHC asked everyone to be extra alert and cautious with the back to school crowd and watch for buses and children<\/p>\n
COT:<\/p>\n
YHC took us out giving thanks for the opportunity and ability to be out with these fine men this morning and for us to all have the strength to be the change that we want to see in the world.<\/p>\n
<\/p>\n
As always it was a pleasure to be out and lead the group<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmarama SSH 15 IC IST 15 IC Whirlys 15 IC Unders 15 IC Copperhead Squats 15 IC The Thang: Partner Up and Mosey to the Lido Deck for some timed work of 45 seconds on and 15 seconds of rest with focus on form over number of reps Dirkins Step Ups Right Leg Dips Step […]<\/p>\n","protected":false},"author":151,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-2226","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Toe Tag","date":"8\/24\/17","pax":"Argyle (WD), Bulldog, LandShark, The Singing Cowboy, Wobegon, Wonk (WB), Bunyan, Short Sale, Palin, Zima, Van Gogh"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2226","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\/151"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2226"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2226\/revisions"}],"predecessor-version":[{"id":2231,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2226\/revisions\/2231"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2226"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2226"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2226"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}