Rough week, so little time to prepare and YHC put the workout together late the night before. No time even to make a new playlist so relied on an oldie but goody. Although there were a couple well deserved ‘where did you get this teeny bopper music’ it was generally alright.<\/p>\n
warmup<\/p>\n
basic stuff – ssh, abe vigoda, whirly w\/clap, ist, hillbillies, ast front and back, etc.<\/p>\n
go get blocks<\/p>\n
the thing<\/p>\n
formulaic workout based on day. do round 1, do exercise 1, then block carry, 1-2, block carry, etc.
\n1, 1-2, 1-2-3, overhead block carry down to end of cones (about 10-12 parking spaces, 5-6 cones) between each subround . then do the transportation at end of round, 3 cones and back, onto next round.<\/p>\n
round 1: 10 merkins, 21 oh press, 40 ssh, bear crawl
\nround 2: 10 ww2, 21 curls, 40 monkey humpers, crab walk
\nround 3: 10 plank jacks, 21 bent row, 40 squats, murder bunnies with block
\nround 4: 10 h2h, 21 skull crushers, 40 american hammer, cusack block back<\/p>\n
skyline and sassy return from run to join:<\/p>\n
mary<\/p>\n
20-30 low flutter
\nring of fire starting with 3<\/p>\n
announcements<\/p>\n
race which already happened… ragnar in august… there is a running channel in slack, and a ragnar channel. convergence monday already happened – river oaks – workbench q alcatraz last saturday<\/p>\n
10 a number i picked, 21 today, 40 for van gogh bday whos we believe his kids were making him breakfast and climbing a mountain with his m. it was agreed none of us would attend a workout if that was in the cards.<\/p>\n
prayers<\/p>\n
for drano friend in hospital post injury.<\/p>\n
a workout all enjoyed. especially zima who loves crabwalking. he enjoyed it so much, yhc didn’t remember much from this workout but did happen to record a couple comments\/ quotes from zima:<\/p>\n
“crash, you’re the best. i always try to attend your Qs because i know i’ll be able to crab walk”<\/p>\n
“i wish it was possible to crab walk both forward and backward at the same time, that would be fantastic”<\/p>\n
“i think crab walking is actually easier than running, if i’m honest”<\/p>\n
it was an honor to lead these fine gentlemen who gave it their all.<\/p>\n","protected":false},"excerpt":{"rendered":"
Rough week, so little time to prepare and YHC put the workout together late the night before. No time even to make a new playlist so relied on an oldie but goody. Although there were a couple well deserved ‘where did you get this teeny bopper music’ it was generally alright. warmup basic stuff – […]<\/p>\n","protected":false},"author":571,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80],"tags":[],"class_list":["post-23635","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament"],"acf":{"q":"crash","date":"5\/21\/2024","pax":"harden, sour mash, subfloor, zima, rollback, cruiser, adobe, mia, drano, schneider, sea-man, 60 minutes, ziggy stardust, tonka, bruin, skyline, sassy, crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23635","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\/571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23635"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23635\/revisions"}],"predecessor-version":[{"id":23637,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23635\/revisions\/23637"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}