YHC brought back a beatdown from Mondays past to reprise it at its newest locale – The Launchpad<\/p>\n
Warm-O-Rama<\/p>\n
SSH x10, 5 merkins<\/p>\n
IST x10, 5 merkins<\/p>\n
Whirlies w\/a clap x10, 5 merkins<\/p>\n
Toy Soldier x10, 5 merkins<\/p>\n
ASTs forward x10, 5 merkins<\/p>\n
ASTs backward x10, 5 merkins<\/p>\n
Jack Reachers x10, 5 merkins<\/p>\n
Michael Phelps x 10, 5 merkins<\/p>\n
***total \u2013 40 merkins***<\/p>\n
The Thang<\/p>\n
Mosey to shelter.<\/p>\n
Ladder from 12-1\u00a0 12 Squatty Pottys & 1 Dip to 1 squat & 12 dips, each set followed by 5 merkins<\/p>\n
***total \u2013 60 merkins***<\/p>\n
Mosey to launch lot for DORA<\/p>\n
Parter A runs to end of the lot and does 5 merkins at the halfway point before coming back and doing 5 more merkins at the halfway point before returning to Partner B who is doing:<\/p>\n
Jump Squats x100<\/p>\n
Mountain Climbers (DC) x200<\/p>\n
LBCs x300<\/p>\n
***total \u2013 40-50 merkins***<\/p>\n
Mosey to the tennis courts for a quick game<\/p>\n
Pax 1 starts at the first corner, does 5 merkins and runs to the next one, does 5 merkins, and continues the pattern around the courts. As soon as pax 1 takes off, pax 2 does 5 merkins and runs to first corner, etc. The goal is to catch the pax in front of you \u2013 we made it nearly 2 laps until Spicoli caught me as I was catching Brittani.<\/p>\n
***total \u2013 30-40 merkins***<\/p>\n
Mosey back to launch for Mary by committee<\/p>\n
American Hammer x10 IC, 5 merkins OYO<\/p>\n
Low flutter x10 IC, 5 merkins OYO<\/p>\n
Freddie Mercs x10 IC, 5 merkins OYO<\/p>\n
Glute bridge variations courtesy of Spicoli, all x10 IC, 5 merkins OYO<\/p>\n
Alt shoulder touches x10 IC, 5 merkins OYO<\/p>\n
***total \u2013 25 merkins***<\/p>\n
Total merkin count \u2013 200-225<\/p>\n
NMM<\/p>\n
Great effort this morning all around. Transcript helped out the Q by providing some excellent rock tunes for the duration of the beatdown. Spicoli was on #SpicoliTime but got right to it and led the way most of the morning. Brittani was a great DORA partner, grinding out an impressive number of reps!<\/p>\n
Announcements<\/p>\n
Brittani has Launchpad Q next week – come getcha some. Converge at The Distillery on Thursday for SeaMan’s Veteran’s Day Q. Thanksgiving convergence likely – details to come. CSAUP Muddy Creek Backyard Ultra @ Zima’s on 11\/23, details on Slack.<\/p>\n
CoT<\/p>\n
YHC got some tough news last week with my MIL’s leukemia diagnosis. There’s hope, but it’s hard to be optimistic. Prayers for Frank&Beans’ M, too. Lots of people hurting and losing out on some necessary life-giving benefits because of political posturing. YHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC brought back a beatdown from Mondays past to reprise it at its newest locale – The Launchpad Warm-O-Rama SSH x10, 5 merkins IST x10, 5 merkins Whirlies w\/a clap x10, 5 merkins Toy Soldier x10, 5 merkins ASTs forward x10, 5 merkins ASTs backward x10, 5 merkins Jack Reachers x10, 5 merkins Michael Phelps […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-25918","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"Burns","date":"11.3.25","pax":"Brittani (with an i), Spicoli, Transcript, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25918","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25918"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25918\/revisions"}],"predecessor-version":[{"id":25919,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25918\/revisions\/25919"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25918"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25918"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25918"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}