Despite GPS and a general idea of where I was going, YHC still managed to hit the Purgatory parking lot on 2 wheels about a minute late.\u00a0 Fortunately, the Pax was patient as 6 early risers were there to great me.\u00a0 Our numbers grew during warm-a-rama as Linus arrived, then Toot and finally Spicolli.\u00a0 Toot and Spicolli abandoned Drip at IS to join us to make our numbers an even 10.<\/p>\n
Enough of that, back to the work out.<\/p>\n
Warm-arama:
\nSSH x 25<\/p>\n
Imperial Walkers x 25<\/p>\n
Hillbillies x 25<\/p>\n
Whirlies x 20<\/p>\n
Abe Vigoda x 3 each side<\/p>\n
Since Cherry Pie was absent, arm swirly things in all sorts of manner x 10<\/p>\n
The Thang:<\/p>\n
Post warm-a-rama, the Pax made their way via slow mosey to the Lido deck for 7 layers of dip<\/p>\n
10 dips, double count, followed by:<\/p>\n
Derkins x 10<\/p>\n
Dips<\/p>\n
Left leg step up x 10<\/p>\n
Dips<\/p>\n
Erkins x 10<\/p>\n
Dips<\/p>\n
Right leg step up x 10<\/p>\n
Dips<\/p>\n
Merkins x 20<\/p>\n
Dips<\/p>\n
Squats x 20<\/p>\n
Dips<\/p>\n
Side lunges x10 each leg<\/p>\n
Mosey back around the school to the driveway by the track where the Pax was ordered to pair up into groups of 3 for some 3 man grinders.\u00a0 About this time Spicolli made his way to Speas so one group had 4 pax.<\/p>\n
1st Grinder – Pickle Pounders and Alabama Prom Dates<\/p>\n
2nd Grinder – Peter Parkers and Parker Peters<\/p>\n
3rd Grinder – Shoulder Taps and Mt Climbers<\/p>\n
Final Grinder – Right side Mutton Crunch and Left side Mutton Crunch<\/p>\n
Each pax accomplished two of exercise before changing the routine<\/p>\n
Mosey to the rock quarry for a little light lifting<\/p>\n
Each pax was instructed to grab a rock of their choice.\u00a0 We then circled up for the following:<\/p>\n
Curls x 20<\/p>\n
Shoulder press x 20<\/p>\n
Rows x 20<\/p>\n
Skull crushers x 15<\/p>\n
After 4 reps, we moseyed back to the start for par participation Mary preceded by 2 minutes of stretching.<\/p>\n
It was a honor to lead this morning.\u00a0 YHC took the pax out thanking God for the abilities we have been given and encouraging the Pax to lead by example.<\/p>\n
Announcements:<\/p>\n
1st and third Thursdays of each month Happy Hour.\u00a0 Next one is at The Village Tavern Reynolda Gardens<\/p>\n
Stay tuned for announcements regarding the start time for Green Nest<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Despite GPS and a general idea of where I was going, YHC still managed to hit the Purgatory parking lot on 2 wheels about a minute late.\u00a0 Fortunately, the Pax was patient as 6 early risers were there to great me.\u00a0 Our numbers grew during warm-a-rama as Linus arrived, then Toot and finally Spicolli.\u00a0 Toot […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94,1],"tags":[],"class_list":["post-23327","post","type-post","status-publish","format-standard","hentry","category-purgatory","category-uncategorized"],"acf":{"q":"Mutton","date":"03\/23\/2024","pax":"Mutton, Linus, Tonka, Starfish, Spicolli, Green Acres, Bam, Dr Toot, Splash, Ziggy Stardust"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23327","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23327"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23327\/revisions"}],"predecessor-version":[{"id":23332,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23327\/revisions\/23332"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23327"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}