6 pax finished an EC run right at 0530 and met 4 additional pax ready for a Monday morning Iron Throne workout.\u00a0 the goal – blast the quads without doing 1,000 squats – Greenspan took care of that on Saturday at IS.<\/p>\n
warm o rama – SSH, IW, Abe V, Whirly, michael phelps<\/p>\n
mosey to the hill near archer road.<\/p>\n
simple – bottom of the hill perform 11 jump squats (decrease by one on each round)<\/p>\n
top of the hill – 7 burpees, 7 V ups, 7 hand release merkins (always the same number)<\/p>\n
transportation……. run backwards 50 yards up the hill to the top each time…….<\/p>\n
(this was half of the workout that was planned…..no one finished this portion).<\/p>\n
mosey back to start for mary – freddy Merc, low flutter, LBC…….3 Huck merkins and plank for time.<\/p>\n
Prayers – none spoken<\/p>\n
YHC took us out.<\/p>\n
NMM<\/p>\n
running backwards up the hill became jog backwards up the hill became walk backwards up the hill (some said screw this after a few rounds)<\/p>\n
legs are shot<\/p>\n
Nantan not too happy with the workout – site Q to get a letter<\/p>\n
lots of interesting conversation out there today – parts being firm and tender was the theme<\/p>\n
green acres always ran backwards<\/p>\n
schlitz made the EC without stopping for the first time!\u00a0 heck of an accomplishment.\u00a0 he was also called out for running forward and appropriately responded with a “yes sir”.<\/p>\n
great to workout with frank and beans !<\/p>\n
great pax this morning and honor to lead them.\u00a0 I cant stand up from my office chair so you can respond to this and i will reply – cant go anywhere.<\/p>\n
<\/p>\n
Huckleberry out.<\/p>\n","protected":false},"excerpt":{"rendered":"
6 pax finished an EC run right at 0530 and met 4 additional pax ready for a Monday morning Iron Throne workout.\u00a0 the goal – blast the quads without doing 1,000 squats – Greenspan took care of that on Saturday at IS. warm o rama – SSH, IW, Abe V, Whirly, michael phelps mosey to […]<\/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":[145],"tags":[],"class_list":["post-23151","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Huckleberry","date":"2\/19\/24","pax":"greenspan, bevo, green acres, bootlegger, palin, frostbite, frank and beans, schlitz, lamb chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23151","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=23151"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23151\/revisions"}],"predecessor-version":[{"id":23152,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23151\/revisions\/23152"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23151"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23151"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23151"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}