This started with a 24 hr notice plea from the site Q. Since I’ve only done the Estate once or twice, and only Q’d once prior, I figured it would probably go well j\/k. \u00a0 12 gathered at the top parking deck to see what I had in store. …..<\/p>\n
warmup o Rama – The usual suspects<\/p>\n
Thang:<\/p>\n
Mosey to gardens parking spaces. Everyone assigned a parking curb for some polymetrics<\/p>\n
toe touches (45 sec)<\/p>\n
side to side jump (45 sec)<\/p>\n
forward jumps, one side merkin, other side squat (45 sec)<\/p>\n
Mosey to fountain in the center of shopping area<\/p>\n
6 Pax did box jumps while the other 6 did LBcs (45 sec) repeato x3<\/p>\n
Mosey to lower parking lot by the soccer field. Everyone lined up on median curb for more polymetrics:<\/p>\n
<\/p>\n
ski jumps (45 sec)<\/p>\n
ski jump side to side (45 sec)<\/p>\n
calf raises IC 20<\/p>\n
Mountaim Climbers IC 20<\/p>\n
Ski jumps<\/p>\n
calf raises IC 20<\/p>\n
……,,Head to the field…..<\/p>\n
started on one goal line:<\/p>\n
bear crawl fwd to 18 yd, sprint to half, reverse sprint to other 18, reverse bear crawl to other goal line \u00a0repeat o back<\/p>\n
next, two steps then a jump repeated to 18, sprint to half, reverse to other 18, reverse two step and jump \u00a0repeat o<\/p>\n
last, run to 18 do 10 merlons, half 10 merks, 18 10 Merks, goal line 10 \u00a0turned around for repeat o and 15 merkins on the way back = 100 merkins done fairly quickly<\/p>\n
mosey to stone bridge<\/p>\n
tri crep push down IC 20<\/p>\n
wall sit, one man did a burpee at a time until everyone was done<\/p>\n
mosey home<\/p>\n
3 min of usual Mary<\/p>\n
Announcements<\/p>\n
– Ardmore Rah 10\/22<\/p>\n
– Whirly has an iron clad defense strategy<\/p>\n
prayer request<\/p>\n
– Bunion’s sister was starting chemo this week<\/p>\n
YHC took us out<\/p>\n
FIN<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
This started with a 24 hr notice plea from the site Q. Since I’ve only done the Estate once or twice, and only Q’d once prior, I figured it would probably go well j\/k. \u00a0 12 gathered at the top parking deck to see what I had in store. ….. warmup o Rama – The […]<\/p>\n","protected":false},"author":396,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-2761","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Poncho","date":"9\/25\/17","pax":"Huckleberry, Tuco, Hoptoberfest, Bunion, Man Scape, Razzie, Swiss Miss, Whirly, Geppetto, Chisel, Morpheus (F3 Wilmington), YHC"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2761","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\/396"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2761"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2761\/revisions"}],"predecessor-version":[{"id":2770,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2761\/revisions\/2770"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2761"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2761"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2761"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}