5:20am\u2026..in the VI Gloom.<\/p>\n
Two runners were passed. They soon came galloping up to the starting line.<\/p>\n
A car pulled in\u2026then another. Alrighty then, time to make the doughnuts.<\/p>\n
<\/p>\n
Warm-O-Rama.<\/strong><\/p>\n <\/p>\n Mission Statement, 5 CP. Check ( it was a little early\u2026and Monday. I got through the core principles, but it was a little shaky ! )<\/p>\n Usual suspects here\u2026<\/p>\n SSH, Abe Vagoda, Windmills, Arm Swirlies F&B.<\/p>\n <\/p>\n Everyone was warm\u2026time for :<\/p>\n <\/p>\n The THANG:<\/strong><\/p>\n <\/p>\n Mosey down to the lower track by the baseball field.<\/p>\n Plan was fairly<\/em> simple:<\/p>\n <\/p>\n We were going to get our squats in today, with a little lite running.<\/p>\n Start off with 10 pullups.<\/p>\n <\/p>\n Run \u00bc way around the track.<\/p>\n Stop \u2013 Then do 50 Bootstrap Squats \u2013 OYO.<\/p>\n ( Wait\u2026what\u2019s that, coming out of the left field dugout. It\u2019s wearing a yellow sweatband. Its Spicoli<\/strong>! Just in time.<\/em><\/p>\n <\/p>\n Run \u00bc way around the track.<\/p>\n Stop \u2013 Do 5 Burpees with increasing Merkins at the bottom \u2013 OYO.<\/p>\n <\/p>\n Run \u00bc way around the track.<\/p>\n Stop \u2013 Do 100 Squats \u2013 OYO.<\/p>\n <\/p>\n Run \u00bc way around the track, back to start and await next set of instructions.<\/p>\n <\/p>\n We got through a full 3 rounds of this. We switched up the Pullups for 1 round of 60 sec bar hang and 1 round of knee tucks ( 10 ).<\/p>\n Last lap around back at the bar, we did another round of the bar hang.<\/p>\n <\/p>\n NEXT<\/em>\u2026<\/p>\n Mosey over to the picnic tables.<\/p>\n Did a few different exercises \u2013 20 each, OYO.<\/p>\n Dips, Calf Raise, Dips, Irkins, Dips.<\/p>\n Time was running short, so back to the main parking lot for some\u2026\u2026<\/p>\n <\/p>\n MARY:<\/strong><\/p>\n Did a few different dittys here.<\/p>\n All IC.<\/p>\n LBC\u2019s, Penguin crunch, and Crab Cakes ( crowd pleaser\u2026ouch! Needed to do these at the beginning or during the routine. Definitely not a cool down exercise. )<\/p>\n Time.<\/p>\n <\/p>\n COT:<\/strong><\/p>\n Announcements: GreeNest needs a Q this Saturday, March 2. Check Slack.<\/p>\n Prayers: For aging parents<\/p>\n <\/p>\n YHC took us out.<\/p>\n <\/p>\n <\/p>\n NMM:<\/strong><\/p>\n Gentlemen. Thank you.<\/p>\n Thank you guys for showing up this morning.<\/p>\n Thank you for always leaving it on the field.<\/p>\n Thank you for putting up with my shenanigans.<\/p>\n <\/p>\n Adobe – OUT<\/p>\n","protected":false},"excerpt":{"rendered":" 5:20am\u2026..in the VI Gloom. Two runners were passed. They soon came galloping up to the starting line. A car pulled in\u2026then another. Alrighty then, time to make the doughnuts. Warm-O-Rama. Mission Statement, 5 CP. Check ( it was a little early\u2026and Monday. I got through the core principles, but it was a little […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77,116],"tags":[],"class_list":["post-23209","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy","category-wefoco"],"acf":{"q":"Adobe","date":"2-26-24","pax":"Drama Queen, Singing Cowboy, Starfish, Spicoli, Schneider, Adobe ( Q and WB...That's a first! )"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23209","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23209"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23209\/revisions"}],"predecessor-version":[{"id":23211,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23209\/revisions\/23211"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}