When I pulled into Leinbach park this morning, the parking lot was packed with eager PAX. Headlamps were already on and the stretching was complete.\u00a0 I thought \u201cwow, you post one picture of a lama and everyone wants to see what the workout will entail!\u201d\u00a0 But when I got out of the car, the large group of PAX took off into the mist at my 40 yard dash pace.\u00a0 Turns out they were not here for my Q at the Outhouse, but for R&G.\u00a0 I stood in the rain with Touch Me Not and thought that it was going to be 2 man workout.\u00a0 But splash then emerged from his car asking why we were not standing in under the picnic shelter.\u00a0 No wonder he\u2019s an MD.\u00a0 As Manscape and then Van Gogh walked up, the clock struck 530 and it was time to get to work.<\/p>\n
Warm o rama: SSH, Windmill, Whirly has the clap, ISW<\/p>\n
To the heart rate up, fast mosey down the street to Jefferson Middle school entrance and back to the tennis courts at the park.<\/p>\n
The design today was a focus on working out at a fast pace and a slow pace (the cheetah and the snail). We turned on the lights to the tennis courts and got after it.\u00a0 There are 3 courts.\u00a0 On one side of the net, we did suicide sprints across the width of the 3 tennis courts.\u00a0 Once completed with the suicide, mosey to the other side of the court and line up for snail work:<\/p>\n
There are 6 sidelines to the 3 courts. We stopped at each sideline to perform IC x 10:<\/p>\n
Slerkin<\/p>\n
Merkin with pulse the bottom<\/p>\n
Merkin and Hold 6 inches for 30 seconds<\/p>\n
Wide Merkin<\/p>\n
Diamond Merkin<\/p>\n
Ranger Merkin<\/p>\n
Return to Cheetah side for suicides. Then return to Snail side for IC x10:<\/p>\n
Copperhead Squat<\/p>\n
Squat with pulse at bottom<\/p>\n
Al Gore for 30 seconds<\/p>\n
Calf Raises<\/p>\n
Right leg lunges<\/p>\n
Left leg lunges<\/p>\n
Return to Cheetah side for suicides. Then return to Snail side for IC x10:<\/p>\n
Low Flutter<\/p>\n
Penguin crunch<\/p>\n
Heels to Heaven<\/p>\n
Raggedy Ann<\/p>\n
Freddy Merk<\/p>\n
LBC<\/p>\n
Return to Cheetah side for suicides. Then return to Snail side for IC x10:<\/p>\n
Mountain climber<\/p>\n
Peter parker<\/p>\n
Parker peter<\/p>\n
Carolina Dry Dock<\/p>\n
Ski Abs<\/p>\n
Plank for 30 seconds<\/p>\n
Return to Cheetah side for suicides. Then return to Snail side for IC x10:<\/p>\n
Merkin<\/p>\n
In and Outs<\/p>\n
Squat<\/p>\n
Bobby Hurley<\/p>\n
Burpee<\/p>\n
Burpee<\/p>\n
Return to Cheetah side for suicides. Then return to Snail side for IC x10:<\/p>\n
Low Flutter<\/p>\n
Penguin crunch<\/p>\n
Heels to Heaven<\/p>\n
Russian Twist<\/p>\n
Freddy Merk<\/p>\n
LBC<\/p>\n
FIN!<\/p>\n
Announcements: Sign up for Run the RAH.\u00a0 The MEGA is coming up; clown car leaving from WS.<\/p>\n
Prayers: Splash has a relative who is in Puerto Rico without power and limited water.\u00a0 Rust Bucket has MRI coming up.<\/p>\n
MC: limited today.\u00a0 There was a push to having the workout under the shelter today but \u201cwe\u201d elected to utilized the tennis courts.\u00a0 We added in some bonus bear crawls and crab walks into the snail side which excited everyone.\u00a0 Touch me not was excited that his gloves were cleaned today during the workout.<\/p>\n
Van Gogh brought it today (as usual) but he was moving on the suicides<\/p>\n
Splash had several \u201cpleasant\u201d comments under his breath. He voiced displeasure when he found out I was the Q- Hopefully the workout was sufficient<\/p>\n
Touch me not continues to get stronger and faster. Maybe some new shoes and he wouldn\u2019t slide all over the court on the suicides!<\/p>\n
Manscape pushed hard all morning ; I\u2019m not sure he ever gets tired!<\/p>\n
<\/p>\n
Redeye, thank you for the keys, I left them\u00a0in The Outhouse \u2013 Huckleberry<\/p>\n","protected":false},"excerpt":{"rendered":"
When I pulled into Leinbach park this morning, the parking lot was packed with eager PAX. Headlamps were already on and the stretching was complete.\u00a0 I thought \u201cwow, you post one picture of a lama and everyone wants to see what the workout will entail!\u201d\u00a0 But when I got out of the car, the large […]<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-2979","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Huckleberry","date":"10\/16\/17","pax":"Touch Me Not, Splash, Manscape, Van Gogh"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2979","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2979"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2979\/revisions"}],"predecessor-version":[{"id":2980,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2979\/revisions\/2980"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2979"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2979"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2979"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}