49 years ago today the Motion Picture Association of American developed the G, PG, PG-13, R, and X movie rating system.\u00a0 A similar rating system was given to today’s workout:<\/p>\n
The Thang<\/strong><\/p>\n G:\u00a0 Warm O’Rama<\/strong><\/p>\n 10 Side Straddle Hops<\/p>\n 10 Merkins<\/p>\n 25 Front Arm Swirlies<\/p>\n 25 Reverse Arm Swirlies<\/p>\n X:\u00a0 Sandbag Run<\/strong><\/p>\n Each PAX took a couple turns running with the heavy sandbag.\u00a0 The runner called an exercise for the rest of the PAX to complete (10 Merkins, 10 Rosalitas, 10 Low Flutters, 10 Rolling Supermans, 10 Burpees, plank, 10 Freddy Mercuries, etc.) before they could sprint after and catch the runner.\u00a0 After being caught, the runner would pass off the sandbag responsibilities and a new exercise would be called.\u00a0 Total run time:\u00a0 about 1.25-1.5 miles.\u00a0 Proehl is the ultimate “sandbagger” and was nearly impossible to catch.<\/p>\n The PAX really enjoyed running up Pilot View with the sandbag.\u00a0 The mumble chatter started at about this point.\u00a0 Something was said about being “horrible” and “ridiculous.”\u00a0 This was the beginning of the mutiny.\u00a0 YHC reminded some of the PAX that it was “not a democracy.”<\/p>\n PG-13:\u00a0 The Ab Destroyers<\/strong><\/p>\n Mosey to the track<\/p>\n 25 American Hammers<\/p>\n Sprint up the pull up bar hill and return<\/p>\n 105 LBCs (Cross Country Abs – 15 LBCs with the legs straight, 15 with knees bent, 15 with legs at 90 degrees, 15 with legs at 180 degrees, and work your way back down for 105 total).<\/p>\n Sprint up the pull up bar hill and return<\/p>\n Modified Guantanamo (partner up; partner one laid flat and grabbed partner two’s ankles.\u00a0 Partner two then threw partner one’s legs 10 times forwards and 5 times per side).<\/p>\n Sprint up the pull up bar hill and stay<\/p>\n R:\u00a0 The Cindy<\/strong><\/p>\n 5 Pull Ups, 10 Merkins, and 15 Squats x4<\/p>\n Mosey to the track<\/p>\n PG:\u00a0 The Mutiny<\/strong><\/p>\n Wheelbarrow Walk (with partner) the curved section of the track<\/p>\n 25 Heels to Heaven<\/p>\n Lunge the straight section of the track (1\/2) and mosey the second half of the straight<\/p>\n 15 Mutton Crunches per side before the curved section of the track<\/p>\n Bear Crawl for 1\/2 of the curve, Crab Walk for the remaining 1\/2<\/p>\n At this point, the mutiny took full form, intense Mumble Chatter occurred, and YHC decided to have the PAX mosey back to the parking lot!<\/p>\n <\/p>\n COT:<\/strong><\/p>\n The Vig, Mr. Hand, Walter White, Balco, Interference, and Beverly joined for COT<\/p>\n Prayers for those struggling with addiction<\/p>\n Prayers for Singing Cowboy’s mother-in-law who is dealing with knee surgery complications<\/p>\n <\/p>\n YHC took the PAX out in prayer.\u00a0 As always, it is a privilege to serve!\u00a0 Thanks for the keys, Van Gough!<\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 49 years ago today the Motion Picture Association of American developed the G, PG, PG-13, R, and X movie rating system.\u00a0 A similar rating system was given to today’s workout: The Thang G:\u00a0 Warm O’Rama 10 Side Straddle Hops 10 Merkins 25 Front Arm Swirlies 25 Reverse Arm Swirlies X:\u00a0 Sandbag Run Each PAX took […]<\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-2881","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"Hedwig","date":"10\/7\/17","pax":"Root Canal (WD), Proehl, Stats, Sheep Dip, Major Tom, Gusher, Hedwig (WB), Singing Cowboy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2881","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\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2881"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2881\/revisions"}],"predecessor-version":[{"id":2886,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2881\/revisions\/2886"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2881"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2881"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2881"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}