{"id":22603,"date":"2023-10-09T10:46:53","date_gmt":"2023-10-09T14:46:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22603"},"modified":"2023-10-09T10:46:53","modified_gmt":"2023-10-09T14:46:53","slug":"fall-comes-to-the-launch-pad","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/10\/fall-comes-to-the-launch-pad\/","title":{"rendered":"Fall Comes to the Launch Pad"},"content":{"rendered":"

A crisp fall morning awaited two pax who engaged in partner work throughout.<\/p>\n

Warmarama:<\/u><\/strong><\/p>\n

SSHs, Cherry Pies, Standing Hamstring 10-Counts, Abe Vigodas, Down\/Upward Dog stretches<\/p>\n

The Thang<\/u><\/strong><\/p>\n

Mosey to swing sets for supine pullups.\u00a0 Partner A does pull-ups, partner B runs the circle.\u00a0 Flip-flop and repeat until reps x 100.<\/p>\n

Mosey to bridge across the ditch.\u00a0 Lunge walk the bridge to the tennis courts.<\/p>\n

At the tennis courts, Carolina Dry Docks x 100.<\/p>\n

Partner A performs reps, partner B runs around two pickleball courts.\u00a0 Flip flop and repeat until reps x 100.<\/p>\n

Mosey from tennis courts down to the field for squats \/ lunge work.\u00a0 Partner A does squats x 5, partner B lunge walks across field.\u00a0 Partner A runs to catch up to B and flip flop and repeat until we reach the far side of field.<\/p>\n

Mosey up hill to dirt track for dive bombers x 100.\u00a0 Partner A moseys along the track, Partner B does dive bombers x 5 and then runs to catch up with partner A.\u00a0 Flip flop and repeat until reps = 100.<\/p>\n

Mosey to covered picnic area for dips x 150 and step-ups.\u00a0 Partner A performs dips x 10, partner B performs step-ups.\u00a0 Flip flop and repeat.<\/p>\n

Time.<\/p>\n

NMM:<\/u><\/strong><\/p>\n