Around 3pm, while driving back form a meeting, my car thermometer read 103 degrees.\u00a0 \u00a0I immediately thought, “Tonight is going to suck.”\u00a0 I also thought, I need to make this more user friendly so the Pax can go at it’s own pace.\u00a0 With that in mind, I designed a more WIB like routine so each Pax could determine what speed was best for them.<\/p>\n
With 5 Pax waiting and one soon to follow (Spicolli) we began with the F3 creed and then a few brief warm-a-ram exercises in the parking lot.<\/p>\n
After a few minutes of this, we departed for the walking path around the large field for a 4 station work out.<\/p>\n
Station 1:\u00a0 20 Derkins, 20 Mutton Crunches (10 each side), 20 Squats<\/p>\n
Run 1\/4 of the way around the path<\/p>\n
Station 2:\u00a0 20 Dips, 20 Juanitas, Lunge walk 20 steps as we make our way to the next station 1\/4 of the way around the track<\/p>\n
Station 3:\u00a0 20 Erkins, 20 Low flutter counting 1 leg, 20 Alabama Prom Dates (10 with the right leg extend, 10 with the left leg extended)<\/p>\n
Station 4:\u00a0 20 Merkins, 20 Freddie Mercs, 20 Side Lunges (10 each side)<\/p>\n
We made it through 3 rounds which left us all drenched.<\/p>\n
With 7 minutes to spare, we moseyed all the way back through the parking lot to the covered fitness area.\u00a0 Many of the Pax are participating in the pull up challenge this month.\u00a0 Some Pax did pull ups, others went straight to Mary.<\/p>\n
COT:\u00a0 Prayers for Lambchop’s aunt who has just received a cancer diagnosis.\u00a0 Prayers for my son and his dog as he must make an end of life decision for his beloved companion.<\/p>\n","protected":false},"excerpt":{"rendered":"
Around 3pm, while driving back form a meeting, my car thermometer read 103 degrees.\u00a0 \u00a0I immediately thought, “Tonight is going to suck.”\u00a0 I also thought, I need to make this more user friendly so the Pax can go at it’s own pace.\u00a0 With that in mind, I designed a more WIB like routine so each […]<\/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":[184],"tags":[],"class_list":["post-23819","post","type-post","status-publish","format-standard","hentry","category-highlife"],"acf":{"q":"Mutton","date":"07\/09\/2024","pax":"Mutton, Lambchop, Spicolli, Brown Bag, Bravo, Heizenberg, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23819","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=23819"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23819\/revisions"}],"predecessor-version":[{"id":23822,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23819\/revisions\/23822"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}