Ordinarily 21 degrees increases the propensity to fartsack for YHC,\u00a0 but after Wednesday’s 15 degrees and Saturday’s arctic forecast it seemed like a little warm spell. Having the Q also increased motivation to post, though I decided to save our hands and avoid the rocks at the quarry.<\/p>\n
WARM UPS:<\/p>\n
some cardio: SSH x 25; 30 seconds each of high knees, fast feet, mountain climbers<\/p>\n
stretches: whirlies, abe vigoda, up\/down dogs<\/p>\n
To the flagpole to start a set of BOMBS (Burpees, Overhead Claps, Merkins, Big Boy Sit Ups, Squats 5x each) – lunge to the next island, repeat BOMBS, lunge one more island repeat.<\/p>\n
PLAYGROUND:<\/p>\n
Descending reps of pull ups, WWII sit ups, and Merkins: 10 each first round, reduce to 9, then 8, 7 6 etc. to 1.<\/p>\n
WALL:<\/p>\n
Hold People’s Chair: Jack Reacher x 20 then 10 diamond merkins<\/p>\n
People’s Chair : Seal Claps x 20 then 10 regular merkins<\/p>\n
continue with PC and JR x 20, wide merkins; PC and seal claps x 20, carolina dry docks, then PC and JR x 20, end with hand release merkins<\/p>\n
NON-RUNNING DORA:<\/p>\n
One partner does some count of the exercise, the other holds a static position:<\/p>\n
1 Plank Jacks to 100 \/ Hold Plank (partner’s choice about # of reps each)<\/p>\n
2 Squat to 150 \/ Al Gore<\/p>\n
3. LBCs to 200 \/ Hold six inches<\/p>\n
Total Merkin count: 110 (there was some discussion about Carolina dry docks as actual merkins, so 120 if so)<\/p>\n
FINALE: BTTW<\/p>\n
SLOW MOSEY BACK TO START AND TIME!<\/p>\n
Announcements:<\/p>\n
Beverly’s run on Saturday (check slack for details)<\/p>\n
Check with 60 Minutes to see if he needs any more PAX to help out with Greennest.<\/p>\n
Prayers:<\/p>\n
Aging parents<\/p>\n
Great group this morning, glad to see Rollback is keeping it up after his first 2 weeks. Goofy also seems to be a regular again! Boomerang appreciated the rock free workout, and Tonka reminded all us respects what a proper squat should look like – both impressive form and speed! Green Acres still holds first place in the BTTW challenge but YHC will one day figure out his secret.<\/p>\n
Great way to get the day going with an impressive group of HIMS and strong work by all!<\/p>\n","protected":false},"excerpt":{"rendered":"
Ordinarily 21 degrees increases the propensity to fartsack for YHC,\u00a0 but after Wednesday’s 15 degrees and Saturday’s arctic forecast it seemed like a little warm spell. Having the Q also increased motivation to post, though I decided to save our hands and avoid the rocks at the quarry. WARM UPS: some cardio: SSH x 25; […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85],"tags":[],"class_list":["post-23020","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Ziggy Stardust","date":"1\/18\/2024","pax":"Tonka, Boomerang, Green Acres, Goofy, Rollback, Ziggy (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23020","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23020"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23020\/revisions"}],"predecessor-version":[{"id":23025,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23020\/revisions\/23025"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23020"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}