10 Pax gathered for a HIIT beat down on a beautiful, cool morning, perfect for hard work and a Straight Outta Spotify Rockin’ Playlist<\/p>\n
Having spent the previous 3 weeks fartsacking instead of scoping out an AO I have never attended, I needed a plan that could be performed anywhere, and this was it:<\/p>\n
WOR:
\nSSH, IW x20
\nWhirly, Abe Vigoda x10
\nArm Swirlies forward and back ~25-30 seconds each<\/p>\n
Splash led us to one of the two tracks<\/p>\n
The Thang:
\n1st set: Burpees (5), Mountain Climbers (10 double count), SSH (10)
\nRepeato with counts increased by 5
\nRepeato with counts increased by 5
\n1 lap around the track<\/p>\n
2nd set: Amrap (30:10) x3
\nWalking Lunges, Merkins, Jumping Lunges, Inchworm
\n1 lap<\/p>\n
3rd set: Amrap (30:10) x3
\nJump squats, Dips, Box Jumps, Jack Knives
\n1 min rest
\n1 lap peleton<\/p>\n
Mary–Usual stuff<\/p>\n
MC was relatively low, though it seems there was an expectation that frisbee would be involved. \u00a0I informed the PAX that UFB is a saturday thing. \u00a0Not to worry though, I provided burpees for all’s enjoyment.<\/p>\n
COT: No announcements or prayer requests other than a reminder that 2nd biannual beer run is upcoming. \u00a0If interested email me @ jaeilbes@gmail.com<\/p>\n
YHC took us out thankful for the beautiful morning and opportunity to leave.<\/p>\n
Playlist:<\/p>\n
Joker and the Thief – Wolfmother
\nPsycho – Muse
\nIgnorance – Paramore
\nDance, Dance – Fall Out Boy
\nBorn For Greatness – Papa Roach
\nProphets of Rage – Prophets of Rage
\nAre You Gonna Be My Girl – Jet
\nLast Night – The Strokes
\nHandclap – Fitz and the Tantrums
\nThe Middle – Jimmy Eat World
\nPainkiller – Dreamers<\/p>\n","protected":false},"excerpt":{"rendered":"
10 Pax gathered for a HIIT beat down on a beautiful, cool morning, perfect for hard work and a Straight Outta Spotify Rockin’ Playlist Having spent the previous 3 weeks fartsacking instead of scoping out an AO I have never attended, I needed a plan that could be performed anywhere, and this was it: WOR: […]<\/p>\n","protected":false},"author":80,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-2584","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Hoptoberfest","date":"9\/18\/2017 ","pax":"Splash, Sour Mash, Palin, Drama Queen, Canolli, SpamALot, Sassy, Senor Froggy, Sgt Schultz, Hoptoberfest"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2584","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\/80"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2584"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2584\/revisions"}],"predecessor-version":[{"id":2585,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2584\/revisions\/2585"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2584"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}