It has been awhile since YHC has Q’ed at Mayhem, Really been waiting to drive there on a completed Meadowlark Road. From the pre-blast YHC was warned by Spicolli that I would be disappointed with the progress and indeed I was.\u00a0 Maybe next time…<\/p>\n
Any way the workout went something like this-normal warmarama but started with Imperial Stormtroopers followed by SSH, Abe Vidoga, Whirlie, Arm Swirlies, etc.<\/p>\n
Select a rock and head to the shelter.<\/p>\n
4 stations first exercise 1o reps, second 20 reps, third 30 reps, fourth 40 reps and fifth 50 reps<\/p>\n
Station #1-Mt. Climbers, Derkins, Skull Crushers, Freddie Mersc and Squats<\/p>\n
Station #2-Dips, Wide Merkins, OH Press, Mutton Crunches and Squats<\/p>\n
Station #3-Plank Jacks, Irkins, Curls, LBC’s and Squats<\/p>\n
Station #4-Burpees, Merkins, Bent Over Rows, Low Flutters and Squats<\/p>\n
Most of the PAX got through 6 sets for 900 reps (300 Squats)<\/p>\n
No time for Mary, but plenty of ab work during the beatdown!<\/p>\n
Well Done gentlemen!!<\/p>\n
YHC took us out.<\/p>\n
Always an honor to lead the PAX,<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
It has been awhile since YHC has Q’ed at Mayhem, Really been waiting to drive there on a completed Meadowlark Road. From the pre-blast YHC was warned by Spicolli that I would be disappointed with the progress and indeed I was.\u00a0 Maybe next time… Any way the workout went something like this-normal warmarama but started […]<\/p>\n","protected":false},"author":203,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,83],"tags":[],"class_list":["post-23207","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Boomerang","date":"2.21.2024","pax":"Workbench (WB), Pony Express, Dr. Toot (WD), Crash , Boom"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23207","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23207"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23207\/revisions"}],"predecessor-version":[{"id":23208,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23207\/revisions\/23208"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23207"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23207"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}