24 pax gathered for YHC’s Conspiracy VQ. I’d like to think we had such a great numbers due to the Q. However I think it’s more likely the higher numbers were in support of Hazer’s return; a much better cause.<\/p>\n
This morning’s workout was a throwback to middle school PE class with the presidential physical fitness challenge. The challenge was to accomplish the standard set for a 17-year-old male.<\/p>\n
13 pull ups<\/p>\n
Sit and reach 7 inches past your heels<\/p>\n
30 foot shuttle run in under 8.7 seconds<\/p>\n
55 sit ups in a minute<\/p>\n
1 mile run in under 6:06<\/p>\n
Warm-o-Rama:<\/p>\n
1 lap around the track<\/p>\n
20 SSH IC<\/p>\n
10 AV IC<\/p>\n
20 IST IC<\/p>\n
20 Mt Climbers IC<\/p>\n
20 Merkins<\/p>\n
The challenge:<\/p>\n
Partner up and head to the pullup bars. 13 pull-ups, partner assist as needed.<\/p>\n
Take turns attempting to sit and reach past your heels while the group stretched out with Whirlys and a clap<\/p>\n
Mosey to field in the track \u00a0shuttle run 30 feet done and back twice<\/p>\n
Partner up. \u00a0Partner 1 planks on feet of partner 2 who does 55 sit-ups. \u00a0Switch.<\/p>\n
1 lap(1\/4 of mile run)<\/p>\n
Repeat and try to improve on round one. \u00a0This time with 2 laps(1\/2 mile to complete 1 mile around track including warm up lap)<\/p>\n
1 minute of stretching. \u00a0No time for Mary.<\/p>\n
Done.<\/p>\n
Announcements:<\/p>\n
Sam and Eggs breakfast supporting Samaritan Ministries. \u00a07AM Sept 28th. \u00a0See Cherry Pie.<\/p>\n
Prayer Requests:<\/p>\n
Mockingbird knee surgery<\/p>\n
Hazer’s continued recovery<\/p>\n
YHC took us out in prayer thanking God for the day and the ability to be out His creation. \u00a0To His glory.<\/p>\n
<\/p>\n
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<\/p>\n","protected":false},"excerpt":{"rendered":"
24 pax gathered for YHC’s Conspiracy VQ. I’d like to think we had such a great numbers due to the Q. However I think it’s more likely the higher numbers were in support of Hazer’s return; a much better cause. This morning’s workout was a throwback to middle school PE class with the presidential physical […]<\/p>\n","protected":false},"author":233,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-2508","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Chisel","date":"9\/13\/17","pax":"Jarjar, Snookie, Swiss Miss, Plunger, Glazer, Wobegon, Hazer, Peacemaker, Phelps, Miyagi, Thistle, Root Canal, Lite Brite, Cherry Pie, The Vig, Roosevelt, D-Day, Manscape, Goofy, Mutton, Bathhouse, Mr. Hand, Razzie, Chisel."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2508","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\/233"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2508"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2508\/revisions"}],"predecessor-version":[{"id":2514,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2508\/revisions\/2514"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2508"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2508"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2508"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}