WIB was fairly simple this morning.\u00a0 4 pain stations with about 100-125 yards of running between each station.\u00a0 Each pain station required 20 reps of an upper body exercise, 20 reps of an Ab exercise and 20 of a lower body.\u00a0 I was hoping to get the PAX through 5 complete laps, but time fell short.\u00a0 5 Pax made it through 4 laps and 3 Pax accomplished 4.25 laps.<\/p>\n
At a minimum, each Pax accomplished 960 total reps and a little more than a mile of running.<\/p>\n
Here is how it went:<\/p>\n
After arriving and seeing Drip and Greenspan already parked in the center of Sherwood Shopping Center, YHC obliged and the 3 of us awaited the remaining 5 who all showed up right on time.<\/p>\n
We quickly moseyed to the side of the center closest to Great Clips for a very quick warm-a-rama consisting of SSH, Imperial Walkers and 3 arm swirly things.\u00a0 Then we set off for the corner near The Sherwood.<\/p>\n
Pain Station 1:\u00a0 20 dips, 20 LBCs and 20 calf raises<\/p>\n
Run past TJ Maxx to the end of the center.<\/p>\n
Pain Station 2:\u00a0 20 Derkins, 20 low flutters (double count), 20 Squats<\/p>\n
Run around the lot to just behind Biscuitville<\/p>\n
Pain Station 3:\u00a0 20 hand release merkins, 20 Mutton crunches (10 each side)<\/p>\n
Lunge walk -10 each leg towards Great Clips before running the rest<\/p>\n
Pain Station 4:\u00a0 20 Erkins, 20 Freddie mercs (double count), 20 Alabama prom dates (10 each with a different leg extended)<\/p>\n
8 was a great number this morning.\u00a0 We had the speedy guys in Toot and Rollback with Ludicrous was just behind.<\/p>\n
Greenspan could have joined them but kept YHC, Drip, Bevo and Manscape company<\/p>\n
Not as humid today as it was Monday, but plenty of sweat was spilled.<\/p>\n
Convergence 7\/4 at 7am at Purgatory.\u00a0 Murph at 6.<\/p>\n
Prayers for Greenspan’s 11 year old as he learns to deal with what life can throw at you.\u00a0 Never too old or young to learn “Resilience”<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
WIB was fairly simple this morning.\u00a0 4 pain stations with about 100-125 yards of running between each station.\u00a0 Each pain station required 20 reps of an upper body exercise, 20 reps of an Ab exercise and 20 of a lower body.\u00a0 I was hoping to get the PAX through 5 complete laps, but time fell […]<\/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":[84],"tags":[],"class_list":["post-23760","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Mutton","date":"06\/27\/2024","pax":"Mutton, Rollback, Dr Toot, Greenspan, Drip, Bevo, Manscape(WD), Ludicrous (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23760","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=23760"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23760\/revisions"}],"predecessor-version":[{"id":23765,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23760\/revisions\/23765"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23760"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23760"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23760"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}