friday night end of another week around 9:30 it was mentioned the assigned q could not cover IS and was looking for a substi q. the site q mutton called for convergence at purgatory about 15 min later. yhc chimed in saying he could cover it if allowed.<\/p>\n
warmup<\/p>\n
ssh, abe vigoda, whirly w\/clap, ist, hillbillies, split lunge stretch, hold several seconds each leg, stretch the hips \/ lower back from the 6. off to the track. short detour for<\/p>\n
low and behold, the gate is open to tennis courts.<\/p>\n
mosey to other side with a burpee at each line – far sideline, doubles line, doubles line, near sideline, all the sidelines and nearlines on each court, i think 12 or 10 not counting the first.<\/p>\n
from the basket which had a couple tennis balls:<\/p>\n
toss a ball and go to it and back. think the first one was i think carioca left to ball and back
\nsecond ball, toss, palin called bear crawl to ball and back (across 2 tennis courts sideways)<\/p>\n
starting on one edge of one tennis court:<\/p>\n
carioca left up to far sideline far court, carioca right back
\nside shuffle left up to near sideline far court, side shuffle right back<\/p>\n
run backwards up to far sideline near court, run backwards back
\nskip up to near sideline middle court, skip backwards back<\/p>\n
high knee up to far sideline near court, high knee back…<\/p>\n
head to track<\/p>\n
3 cardboards:<\/p>\n
cardboard 1
\n6\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 burpees
\n20\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 flutter kick
\n24\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 lbc
\n12\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 merkins
\n20\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 h2h
\n24\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 freddie mercs<\/p>\n
cardboard 2
\n6\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 hr merkins
\n20\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 mtn climber
\n24\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 shoulder tap
\n12\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 ww2
\n20\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 carolina drydock
\n24\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 squats<\/p>\n
running cardboard
\ncarioca left
\nside shuffle left
\ncarioca right
\nside shuffle right
\nbear crawl
\ncrab walk
\ncrawl bear
\nwalk crab<\/p>\n
pax do exercise 1 cardboard 1, then do either 100 or 300 around track, to other cardboard. pax take turns choosing the 300 or 100 and go as a group. if 300, run. if 100, do next exercise on sheet. add an exercise each time @ cardboard 1. start with all exercises on cardboard 2 and then substract from start of cardboard 2.<\/p>\n
pax got to row 4 or 5 of cardboard 1, and subtracted 3 or 4 rows of cardboard 2. got only through 4 rows of running cardboard, no further animal crawling.\u00a0 maybe we should have skipped the tennis courts.<\/p>\n
palin, lambchop, five dollar, yhc started workout. boo boo showed up for track work. spicoli came for middle to end of track work. lamb chop and palin had to leave a bit early, family duties. so we were 4, then 5, then 6, then 4, and finished out.<\/p>\n
yhc was told that cardboard was illegal at IS, but in fact it is math that is illegal.
\nspicoli wants the ethereum workout from YHC first q probably back in 2021…<\/p>\n
it was a lot of fun with much mumblechatter. blessed to lead these men.<\/p>\n
greenest yesterday was a success. samaritan ministries opportunities, see spicoli. prayers for family, for safe cars and no injuries in vehicle crash yesterday. booboo heading to dominican republic for trip, week mission trip, with clinic, all those traveling, toots grandson and new families, all those graduating, etc.<\/p>\n","protected":false},"excerpt":{"rendered":"
friday night end of another week around 9:30 it was mentioned the assigned q could not cover IS and was looking for a substi q. the site q mutton called for convergence at purgatory about 15 min later. yhc chimed in saying he could cover it if allowed. warmup ssh, abe vigoda, whirly w\/clap, ist, […]<\/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":[112,93],"tags":[],"class_list":["post-23638","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation"],"acf":{"q":"crash","date":"6\/1\/2024","pax":"palin, lamb chop, five dollar footlong, boo boo bust a move, spicoli, crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23638","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=23638"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23638\/revisions"}],"predecessor-version":[{"id":23639,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23638\/revisions\/23639"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23638"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23638"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23638"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}