6 PAX posted for a bone-chilling morning at Jamison Park. Not sure any combination of work was going to shrug the cold, but here’s how it went:<\/p>\n
WAR:<\/p>\n
Air clap<\/p>\n
Seal clap<\/p>\n
CH Derrick<\/p>\n
CH Merkin<\/p>\n
Mtn Climber<\/p>\n
Peter Parker<\/p>\n
Parker Peter<\/p>\n
CH Carolina Dry Dock<\/p>\n
Pendulum Lunge<\/p>\n
CH Squat<\/p>\n
Side Straddle Hop<\/p>\n
Mosey to the Hill to Nowhere for the Triple Nickel:<\/p>\n
Top: Prisoner Get\u00a0 <\/span>Up<\/p>\n Bottom: Burpee<\/p>\n Mosey to the Shelter for Bench Work:<\/p>\n CH Step Down<\/p>\n Bulgarian Split Squat<\/p>\n Heel Up\/Down<\/p>\n Q*bert<\/p>\n Line up at the Shelter building for Wall Work:<\/p>\n *People Chair to Donkey kicks<\/p>\n *People Chair to BTTW w\/ AST<\/p>\n *People Chair to BTTW w\/ Hip Slapper<\/p>\n Mosey back to launch for Mary (Bear Crawl up short incline to PL:<\/p>\n Plank<\/p>\n Side Plank<\/p>\n Plank<\/p>\n Side Plank<\/p>\n Plank<\/p>\n Bird Dog Plank<\/p>\n Low plank<\/p>\n BROGA: Up\/Down\/Crescent\/W1\/W2\/Triangle\/W3<\/p>\n NMM\/Announcements\/Prayer Requests:<\/p>\n *1 PAX (Zima) for the RIRO<\/p>\n *2 PAX (H.O.G., Drano) for the EC Run<\/p>\n *Lots of mumblechatter during the (legs only) Bench work. Q*bert was a great way to empty the tank… That said, Workbench went leaping lemur on us and stuck the landing on the picnic table top!<\/p>\n *Lots of great race opportunities this year. YHC is running the Assault on Black Rock (3\/16). Would love other PAX to join for the training\/race date.<\/p>\n *Prayers for my 2.1 and 2.2 traveling back to college this week and all those traveling.<\/p>\n YHC led us out in prayer.<\/p>\n","protected":false},"excerpt":{"rendered":" 6 PAX posted for a bone-chilling morning at Jamison Park. Not sure any combination of work was going to shrug the cold, but here’s how it went: WAR: Air clap Seal clap CH Derrick CH Merkin Mtn Climber Peter Parker Parker Peter CH Carolina Dry Dock Pendulum Lunge CH Squat Side Straddle Hop Mosey to […]<\/p>\n","protected":false},"author":176,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-22934","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Drano","date":"01\/03\/24","pax":"Workbench, Crash, Cruiser, Zima, H.O.G. "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22934","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\/176"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22934"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22934\/revisions"}],"predecessor-version":[{"id":22936,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22934\/revisions\/22936"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22934"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22934"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22934"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}