Coming off several months of mostly running during training for BRR and Bourbon Chase I hadn\u2019t been to a boot camp workout for while, needless to say I was reminded of this on my arrival. Some noticed the prop, others who even rode in the car with me didn\u2019t.<\/p>\n
<\/p>\n
At the apprpriate hour we circled up, no FNGs but lots of new faces from the last time I had been which was great to see. It seemed odd not to have an entire workout planned dedicated to honoring the most astounding Mongoose but we pressed on. \u00a0And in true doctor fashion Balco arrived after we started.<\/p>\n
<\/p>\n
Warm-O- Rama<\/p>\n
SSH<\/p>\n
Merkins<\/p>\n
Squats<\/p>\n
Overhead Claps<\/p>\n
Seal Claps<\/p>\n
Mongoose Morrocan Night Clubs (hear the music in your head)<\/p>\n
<\/p>\n
Mosey to the Basketball Court<\/p>\n
PAX planks across top of court, PAX on left starts by shooting free throw, if you make exercise is done, if you miss next PAX is up. If you airball you get made fun of. Let\u2019s just say a lot people were made fun of. After the free throw is made, burpees done to the approximate number of misses, Q discretion. Then repeating with new exercise.<\/p>\n
Plank<\/p>\n
Elbow Plank<\/p>\n
Wall Sit<\/p>\n
Balls to Wall (Granny shot – made on first attempt \u2014 Q fail at attempt to mix it up)<\/p>\n
Plank<\/p>\n
Mosey Back to parking lot<\/p>\n
Now time to run for poor performance shooting free throws. Coach Pitino wasn\u2019t happy with the poor free throw shooting (yes he was there since he now has $44 mil and nothing better to do) and we took page 3 out of his coaching manual (page 1 was hiring hookers for your players and page 2 was how not to hide paying your players from the FBI).<\/p>\n
set 1 – single double (two sprints) with 10 merkins, 20 squats, and 30 LBCs<\/p>\n
Set 2 – double double (4x) 20\/40\/60<\/p>\n
Set 3 – triple double (6x) 30\/60\/90<\/p>\n
intermission – lunges walk half way then reverse lunge remainder<\/p>\n
Set 4 – Double double 20\/40\/60<\/p>\n
Set 5 – single double 10\/20\/30<\/p>\n
Final set – sprint to end of parking lot and back<\/p>\n
<\/p>\n
Mary<\/p>\n
Low Dolly or flutter or both<\/p>\n
penguin crunch<\/p>\n
mutton crunch<\/p>\n
ran out of time before Superman banana.<\/p>\n
<\/p>\n
COT<\/p>\n
<\/p>\n
NMM<\/p>\n
good to see new faces in the gloom, cotters to me<\/p>\n
lots of discussion of YHC as FNG Q, sure felt that way for a while<\/p>\n
little confusion from YHC regarding low dolly v low flutter. Tomato – Tomato.<\/p>\n
Needed more mongoose specific exercises, could have had some morrocan night club music, he would have enjoyed that. He certainly enjoyed my rendition on the car ride home<\/p>\n
Plunger suggested we started a basketball league \u00a0I suggest we foul everyone and send them to the free throw line bc we suck at them. I also suggest we play on nights when I am in clinic the next day, fortunately no pax were injured in the filming of this episode \u00a0at least that I know of – Plunger did warn Zima and Mongoose to slow down before they blow a hammy, sounds like wisdom from a respect<\/p>\n
prayers for Whirly\u2019s family in their time of loss<\/p>\n
Prospector Out<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Coming off several months of mostly running during training for BRR and Bourbon Chase I hadn\u2019t been to a boot camp workout for while, needless to say I was reminded of this on my arrival. Some noticed the prop, others who even rode in the car with me didn\u2019t. At the apprpriate hour we […]<\/p>\n","protected":false},"author":242,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-3086","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Prospector ","date":"10\/25\/17","pax":"Mongoose, Red Eye, Bath House, Splash, Zima, Plunger, 1040-EZ, Balco, Gemini, Gepetto, Drama Queen, Quiver, LitterBox, Spam-A-Lot, Hacker"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3086","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\/242"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3086"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3086\/revisions"}],"predecessor-version":[{"id":3087,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3086\/revisions\/3087"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3086"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3086"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3086"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}