YHC graciously signed up to Q this workout but adversity started stacking up as the date approached. First, the M scheduled a doctor appointment for 7:30 \u2013 no wait, 7:15!?! Then, YHC got hit with a cold over the weekend. YHC strongly considered a substi-Q SOS but things started looking up a bit on Sunday afternoon. Just to be safe, YHC set up a WIB-like beatdown in case I couldn\u2019t hang with the rest of the Pax.<\/p>\n
Warmup (all IC)<\/u><\/i><\/p>\n
SSH x 20 \/\u00a0Abe Vigoda x 15 \/\u00a0Arm Circles Forward x 15 \/\u00a0Arm Circles Backward x 15\/\u00a0IST x 20 \/\u00a0Merkins x 15<\/p>\n
The VI-IB<\/b><\/p>\n
Station #1 – Shelter (all OYO)<\/u><\/i><\/p>\n
15 left leg step ups \/\u00a015 right leg step ups \/\u00a015 irkins<\/p>\n
Station #2 \u2013 Blocks (all OYO)<\/u><\/i><\/p>\n
15 Curls \/\u00a015 Bent-Over Rows \/\u00a015 Skull Crushers<\/p>\n
Station #3 \u2013 Middle of the back stretch on the track<\/u><\/i><\/p>\n
15 Merkins \/\u00a015 Squats \/\u00a015 LBCs<\/p>\n
Increase all exercises by 5 reps at each cycle. 3 full cycles completed, so 60 reps total for each exercise.<\/p>\n
Mary (administered by Van Gogh, all IC)<\/u><\/i><\/p>\n
20 LBCs \/\u00a020 American Hammers \/\u00a010 Merkins \/\u00a015 In & Outs \/\u00a025 Flutter Kicks \/\u00a010 Merkins \/\u00a015 Juanitas \/ 15 Penguin Crunch<\/p>\n
Awesome group this morning! Van Gogh and Geppetto put in some pre-workout Seal training at 4:45! Are you kidding me? \u00a0Conversely, Spicoli arrived on Spicoli time. The Pax were given the option to go ahead if they preferred a faster pace on the circuit but we all opted to stay together. Big thanks to Van Gogh for covering Mary. YHC felt a little bad for the Pax upon leaving and even more so when seeing what he put them through. #TheBenjamin was more than covered. Q-fail though on the mileage report- YHC left his watch at home.<\/p>\n
Thanks for the keys Spam! Always an honor\u2026<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC graciously signed up to Q this workout but adversity started stacking up as the date approached. First, the M scheduled a doctor appointment for 7:30 \u2013 no wait, 7:15!?! Then, YHC got hit with a cold over the weekend. YHC strongly considered a substi-Q SOS but things started looking up a bit on Sunday […]<\/p>\n","protected":false},"author":377,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-3342","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"1040EZ","date":"11\/20\/2017","pax":"Van Gogh, Sour Mash, Geppetto, Spicoli, TPS, 1040EZ"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3342","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\/377"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3342"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3342\/revisions"}],"predecessor-version":[{"id":3344,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3342\/revisions\/3344"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3342"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3342"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}