5 Pax fought off the call of the fartsack on a cool and drizzly day to post at #TheDistillery. Given the forecast for rain, YHC had planned a workout for under shelter. This didn\u2019t allow for a lot of variety, so I decided to have a little fun with the tunes, and chose songs from the soundtrack of Animal House, with a few extra thrown in for good luck. It went something like this.<\/p>\n
Warm-o-rama: The usual fare for Goofy (and for F3 for that matter)<\/p>\n
The Thang:<\/p>\n
The workout was loosely based on my modified Super 21 workout and had a repeated pattern throughout \u2013 designed to get harder as it went along. The concept was to do increasing number of Merkins, Sit-ups and Jump Squats, run to a point and back, then do a called exercise in cadence and repeato. The idea was to start out easy and get harder, each circuit so running distance was also increased.<\/p>\n
In that circuit, we started with 1 Merkin, 1 Sit-up and 1 Jump Squat, increasing by 1 each circuit, to 2, 3, 4 and so on until we reached 15 total. After each circuit we ran, the first 5 circuits about 50, yds, the second about 100 and the third about 150 yards.<\/p>\n
For the called exercises we started out with long planks, then legs, then shoulders.<\/p>\n
It went as planned, and we ended up with about 150 merkins, sit-ups and jump squats. If I had to do it over, I would have gone up by 2, or 3\u2019s to increase difficulty.<\/p>\n
COT: I took us out with thanks for our blessings and calls to be better men.<\/p>\n
ANNOUNCMENTS:<\/p>\n
\u00b7 Prayers for @Fingers family as his brother in law passed away Sunday suddenly, leaving a wife, grown kids and a grandchild. Tough loss.
\n\u00b7 Heartwalk on Saturday. See @Pony for details. 0630 beat down, then park cars
\n\u00b7 Only one workout on Sat, converge at Purgatory<\/p>\n
NMM<\/p>\n
\u00b7 YHC has hit the fartsack too often lately, and today reminded me that part of the reason we post in all weather in the gloom, is because it is hard. Doing that over and over again it becomes a habit and it builds toughness in us. It\u2019s not just about being more fit, it also that when our life is difficult or when we face challenges, and this toughness pays dividends.
\n\u00b7 The challenge to me and to all the Pax is as it gets colder, continue to post and hold each other accountable to do the same.<\/p>\n
– Our AO was the shelter right outside the front offices, where I’m sure the principal was. \u00a0YHC was paranoid we would get in trouble. But the pavement was dry and the shelter large, so we stayed. \u00a0Fortunately no one got detention.
\n\u00b7 Despite the boring workout under shelter, the music was fun and the Pax were amiable.
\n\u00b7 We could have worked out in the fields as the rain coming down was only bothersome, but the fields were soaked.
\n\u00b7 Great group of Pax and proud to be among you.<\/p>\n","protected":false},"excerpt":{"rendered":"
5 Pax fought off the call of the fartsack on a cool and drizzly day to post at #TheDistillery. Given the forecast for rain, YHC had planned a workout for under shelter. This didn\u2019t allow for a lot of variety, so I decided to have a little fun with the tunes, and chose songs from […]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-3277","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Goofy","date":"11 09 2017","pax":"Sour mash (WB) , Burlap, DQ (WD), Fingers, Goofy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3277","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3277"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3277\/revisions"}],"predecessor-version":[{"id":3279,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3277\/revisions\/3279"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3277"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3277"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3277"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}