{"id":2382,"date":"2017-09-05T21:40:05","date_gmt":"2017-09-06T01:40:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2382"},"modified":"2017-09-05T21:40:05","modified_gmt":"2017-09-06T01:40:05","slug":"you-were-there","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/09\/you-were-there\/","title":{"rendered":"“You were there?!?”"},"content":{"rendered":"

OK, I am gonna list the exercises here, but I am stuck on a discovery about @Wobegon.<\/p>\n

For BRR week, I decided that we would try not to run much but still get in a whipping at #Flatline, so I came up with a constant motion\/transportation plan.\u00a0 The Pax lined up single file facing the exit of the parking lot.\u00a0 The pax did SSHs while the guy in back of the line (YHC) ran to the front and changed exercises.\u00a0 Then Wobegon was in back and moved to the front etc.\u00a0 We continued moving in an Indian Run pattern and only covered about one city block or maybe 1\/3rd mile.\u00a0 But we were always doing some exercises when not the one doing the transportation.\u00a0 Here is the list of exercises with the mode of transportation beside it.\u00a0 We made it through this list and repeated the first three before the 6:08 bell rang, when we returned for Mary.<\/p>\n

SSHs — Run forward x2
\nIST — Lunge walk
\nPlankjacks — run backwards
\nOH claps — Inchworm
\nMerkins — Run w hands behind back.
\nPlank straight — Crab walk
\nLow dolly — Bear crawls
\nMtn climbers — Carioca right
\nFreddie mercury — Carioca left
\nCDD — Bunny hop
\nElbow plank — Bear crawl
\nSquats — Crawl bears
\nJack reachers — Alligator crawl
\nPeter Parker — Duck walk
\nJump squats — Apollo creed right
\nParker Peter — Apollo creed left
\nLow flutter — Side squat right
\nAbe vigodas — Side squat left
\nNolan Ryan’s right — Frog jump
\nNolan Ryan’s. left — Run w hands on head<\/p>\n

Mary — included one-legged Dolleys (each leg), Mutton Crunches (each leg), Protractor and Juanitas.<\/p>\n

COT<\/p>\n