What a great morning to gather at Reynolda Village for a combination of running and strength training.\u00a0 YHC was pleased to arrive and to see Pollster, Zima and Crash waiting.\u00a0 Not long after beginning warm-a-rama, CP arrived to make our group complete.<\/p>\n
I always keep a simple recipe when Q’ing WIB.\u00a0 Keep the heart rate up by constantly moving and try to work out the lower, upper and middle body as much as possible.<\/p>\n
To that end, the routine this morning was fairly simple.\u00a0 After the typical warm-a-rama, the Pax followed YHC out of the upper lot, around to the right and into the retail courtyard for the following:<\/p>\n
20 Squatty Potties<\/p>\n
20 Dips<\/p>\n
20 LBCs<\/p>\n
When then proceeded down the hill for the second stop for the following:<\/p>\n
20 Lunges – 10 each leg<\/p>\n
20 Merkins<\/p>\n
20 Mutton Crunches – 10 each side<\/p>\n
Run tot he bridge heading towards Wake Forest:<\/p>\n
20 Reverse Lunges – 10 each leg<\/p>\n
20 Erkins<\/p>\n
20 Gas Pumps<\/p>\n
Last stop was the lower lot below where we parked:<\/p>\n
20 Side Lunges – 10 each side<\/p>\n
20 Alabama Prom Dates – 10 with the left leg raised, 10 with the right<\/p>\n
20 Freddie Mercs – double count<\/p>\n
The Pax accomplished 3 laps (720 reps) with time for 3 minutes of Mary.<\/p>\n
Lots of mumble chatter between Zima and CP.\u00a0 Crash and I enjoyed listening.\u00a0 Great to see Pollster again after meeting at Tractors or Conspiracy a few weeks ago.<\/p>\n
It was a perfect way to begin the day and YHC took us out by blessing the Pax and encouraging us all to lead by example.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
What a great morning to gather at Reynolda Village for a combination of running and strength training.\u00a0 YHC was pleased to arrive and to see Pollster, Zima and Crash waiting.\u00a0 Not long after beginning warm-a-rama, CP arrived to make our group complete. I always keep a simple recipe when Q’ing WIB.\u00a0 Keep the heart rate […]<\/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-24062","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Mutton","date":"09\/12\/2024","pax":"Mutton, Pollster, Zima, Cherry Pie, Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24062","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=24062"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24062\/revisions"}],"predecessor-version":[{"id":24068,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24062\/revisions\/24068"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24062"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24062"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24062"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}