{"id":27453,"date":"2026-10-21T09:11:49","date_gmt":"2026-10-21T13:11:49","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27453"},"modified":"2026-10-21T09:11:49","modified_gmt":"2026-10-21T13:11:49","slug":"plyo-lab-with-a-side-of-greenspan","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/10\/plyo-lab-with-a-side-of-greenspan\/","title":{"rendered":"Plyo Lab&#8230;with a side of Greenspan"},"content":{"rendered":"<p>Time move!\u00a0 Through some DM magic we decided to move the time up on High Life to 5:30 p.m., capturing maximum sun and enjoyment.\u00a0 Up to Hot Dish to keep it here during winter but I think the probability is high.\u00a0 I rolled in with he and Brown Bag shootin&#8217; the bull, and we all 3 shot it until 5:30 at 71 degrees.\u00a0 Glorious.<\/p>\n<p>WARMARAMA &#8211; a little change up, we mixed my usual with some Imperial Walkers, Hillbillies, and Abe Vigoda&#8217;s.\u00a0 I knew I wanted to use the field today, so off we go, and I&#8217;d asked what the artist of the day for my jambox was during warm-up, and on the run I said it was decision time.\u00a0 It came back with Rush.\u00a0 I dig it, let&#8217;s go.<\/p>\n<p>THE THANG &#8211; PLYO LAB &#8211; back at Gashouse we&#8217;d created Pain Lab for guys who have disc issues, can&#8217;t run, no high impact exercises.\u00a0 So this was my answer to the opposite side, a workout of nothing BUT plyometrics.\u00a0 We circled up, and did a 35 seconds on, 5-10 second pause to explain the next exercise, then back off you go.\u00a0 We did:<\/p>\n<ul>\n<li>Plyo Pushup (clap)<\/li>\n<li>Squat Thrusters<\/li>\n<li>Plyo Lateral Lunges (touch opposite toe, right arm touch left toe)<\/li>\n<li>Reverse Lunge with Knee up(right leg touch, up in the jump)<\/li>\n<li>Box Drill (make a square)<\/li>\n<li>Frog Squat Jump (monkey humper to jump)<\/li>\n<li>Long Jump<\/li>\n<li>Burpees with a Tuck Jump (change to sprawl)<\/li>\n<li>Lateral Triple Jump (make an L \u2013 Right jump off right foot, forward hop to left, hop to and together)<\/li>\n<li>Alternating Lunge Jump<\/li>\n<li>Tuck Jumps<\/li>\n<li>Judo Roll with Jump (Russian get-up)<\/li>\n<li>Full-Body Plyometric Push-Up<\/li>\n<li>Horizontal Jump to Tuck Jump<\/li>\n<li>Pistol Squat Roll with Jump (lower the body until no more)<\/li>\n<li>Squat Jack (squat, up to together, squat apart)<\/li>\n<li>Lateral Thrusters (plank, thrust legs left, mid, right)<\/li>\n<li>Speed Skaters<\/li>\n<li>Star Jumps<\/li>\n<li>Frog Jumps<\/li>\n<li>High Knees<\/li>\n<li>Deep Mountain Climbers<\/li>\n<\/ul>\n<p>Note &#8211; I forgot my headband.\u00a0 Never again.\u00a0 Very sweaty, very cardio-worn.<\/p>\n<p>When we got through with that, I thought a TABATA with key plyo exercises would be good.\u00a0 More regimented on time.\u00a0 So, 30 on and 10 off, doing:<\/p>\n<ul>\n<li>Squat jumps<\/li>\n<li>Burpees<\/li>\n<li>Skater hops<\/li>\n<li>Mountain Climbers<\/li>\n<li>Alternating jumping lunges<\/li>\n<li>High Knees<\/li>\n<li>Push ups<\/li>\n<li>Broad Jumps<\/li>\n<\/ul>\n<p>Now we had about 9 minutes left, so we did a lot of plank work; right arm, left arm, right leg, left leg, elbow plank, 1 inch plank, Superman, just a fun time.\u00a0 That lead to&#8230;<\/p>\n<p>SMOM &#8211; we went around the circle, I think 2 times each, doing our favorite abdominal exercises.\u00a0 We did that right to 6:15.\u00a0 TIME!<\/p>\n<p>BONUS FEATURE &#8211; Brown Bag hopped up and said &#8220;do I spy Greenspan?&#8221;.\u00a0 Sure enough he did, him and that much more attractive pup were chillin&#8217; and watching us.\u00a0 We all caught up, the guy looks great but unfortunately had a cold.\u00a0 Ah well, let&#8217;s pray it out.<\/p>\n<p>ANNOUNCEMENTS &#8211; Greenspan has WIB tomorrow at Ardmore Baptist.<\/p>\n<p>PRAYER &#8211; Greenspan health, Dr. Toot health, Hot Dish health\/knee.<\/p>\n<p>MOLESKIN &#8211; gotta change it up sometimes, so an afternoon frolic on the field was very, very fun.\u00a0 I like TABATA stuff because I don&#8217;t have to think.\u00a0 It&#8217;s even better when you&#8217;re not the Q and you just roll with it.\u00a0 Looking forward to more afternoon times, T-claps to Hot Dish and Brown Bag holding this AO down.\u00a0 I&#8217;m quite positive the filed at Miller Park is the best one in Dash-Strong, maybe one day the citizenry will join F3 for some afternoon fun.<\/p>\n<p>Rudolph<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Time move!\u00a0 Through some DM magic we decided to move the time up on High Life to 5:30 p.m., capturing maximum sun and enjoyment.\u00a0 Up to Hot Dish to keep it here during winter but I think the probability is high.\u00a0 I rolled in with he and Brown Bag shootin&#8217; the bull, and we all [&hellip;]<\/p>\n","protected":false},"author":637,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[184],"tags":[],"class_list":["post-27453","post","type-post","status-publish","format-standard","hentry","category-highlife"],"acf":{"q":"Rudolph","date":"10.20.2026","pax":"Hot Dish<br \/>\r\nBrown Bag"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27453","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\/637"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27453"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27453\/revisions"}],"predecessor-version":[{"id":27454,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27453\/revisions\/27454"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27453"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27453"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27453"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}