7 of the finest pax gathered on a chilly Tuesday morning for a non running Parliament.\u00a0 I wanted to make sure we were warm so the workout went like this….<\/p>\n
warm o rama – SSH x 15 IC, 3 burpees, IW x 10 IC, 3 burpees, abe V x 4 IC, 4 burpees, whirly with a clap x 10 IC, 3 burpees, michael phelps x 10 IC, 3 burpees, toy soldier x 10 IC, 4 burpees<\/p>\n
walk to picnic tables for the thang……<\/p>\n
4 rounds, all IC but the cadence will change……<\/p>\n
5 burpees, 10 merkins, 10 squats, 10 V ups, 10 fast feet on tables, 10 dips<\/p>\n
round 1 – 3 count down slowly, 1 count up<\/p>\n
round 2 – 3 count down regular speed, 1 count up<\/p>\n
round 3 – double count regular speed<\/p>\n
round 4 – double count fast<\/p>\n
karaoke to the wall………<\/p>\n
partner up – partner 1 wall sit.\u00a0 partner 2 bear crawl to other side of parking lot, perform one double count apollo ono, bear crawl back and switch.\u00a0 increase reps to 5 and then back to down to 1.<\/p>\n
round 2 – balls to the wall till failure then plank while partner bear crawls and does merkins – 1 to 5 and back to 1.<\/p>\n
walk to start for Mary<\/p>\n
fred merc, low flutter, low dolly, LBC, and Hucks 3 merkins.<\/p>\n
time…<\/p>\n
announcements – F3 holiday party, be there.\u00a0 Tee shirt order!\u00a0 get in on this!<\/p>\n
prayers – VG’s M who is recovering from surgery, drama when gathering with family<\/p>\n
<\/p>\n
NMM<\/p>\n
rounds one and two fatigued the muscles, round 3 and 4 got the heart rate up and burned us out<\/p>\n
no one complained about being cold, in fact, we had articles of clothing removed – success<\/p>\n
cruiser stated…..oh yeah, this is why I do not come to your workouts.\u00a0 FYI…I’m not coming back, even if I have to schedule a Q at launchpad!<\/p>\n
all pax pushed hard this morning and i will be sore tomorrow.<\/p>\n
thanks for the keys adobe!<\/p>\n","protected":false},"excerpt":{"rendered":"
7 of the finest pax gathered on a chilly Tuesday morning for a non running Parliament.\u00a0 I wanted to make sure we were warm so the workout went like this…. warm o rama – SSH x 15 IC, 3 burpees, IW x 10 IC, 3 burpees, abe V x 4 IC, 4 burpees, whirly with […]<\/p>\n","protected":false},"author":177,"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-22782","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Huckleberry ","date":"11\/28\/23","pax":"Cruiser, Adobe, Root, Van Gogh, Subfloor, Boomerang Huckleberry QIC "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22782","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22782"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22782\/revisions"}],"predecessor-version":[{"id":22784,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22782\/revisions\/22784"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22782"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}