Perfect morning for a workout, weather was just cool enough to keep YHC from passing out.\u00a0 Trying to plan for Q and despite looking deep, nothing.\u00a0 Went with some stand by exercises that kept the Pax together and kept u running.\u00a0 Did steal a bit from Resistor and his beatdown at #BellsandWhistles, was a crowd pleaser.<\/p>\n
Warm-O-Rama (15-20 of each in cadence)<\/p>\n
SSH<\/p>\n
IW<\/p>\n
Abe Vigoda<\/p>\n
Whirly with clap<\/p>\n
Peter Parkers<\/p>\n
Mountain Climbers<\/p>\n
Arm circles forward<\/p>\n
Arm circles reverse<\/p>\n
Overhead clap<\/p>\n
Seal clap<\/p>\n
Thang<\/p>\n
Mosey to bottom if hill and partner up for Dora 1-2-3<\/p>\n
Partner 1 runs to first speed bump and back, partner 2 does exercise<\/p>\n
100 merkins (total)<\/p>\n
200 squats<\/p>\n
300 LBC<\/p>\n
Mosey to bridge<\/p>\n
Dips x 10 IC<\/p>\n
Dirkins x 10 OYO (first VURP)<\/p>\n
Dips x 10 IC<\/p>\n
Irkins x 10 OYO<\/p>\n
Mosey to bottom of hill on walking trail<\/p>\n
Partner BLIMPS; partner 1 exercise and runs half way up hill and back, partner 2 planks while waiting, flapjack, both partners complete entire BLIMPS<\/p>\n
Burpees x 5 (second VURP)<\/p>\n
Lunges x 10<\/p>\n
IW x 15<\/p>\n
Merkins x 20 (third VURP)<\/p>\n
Plankjacks x 25<\/p>\n
Squats x 30<\/p>\n
Mosey to parking for team Mary<\/p>\n
Freddie Mercury (Tuco)<\/p>\n
Rust Bucket (Protractor)<\/p>\n
Root canal (Plank and merkin)<\/p>\n
??? (Low flutter)<\/p>\n
Done?<\/p>\n
And scene.<\/p>\n
Thank you to the Pax for the support and push.\u00a0 Great partner work from TMN and IF (three man team)<\/p>\n
COT:<\/p>\n
Bam took us out asking for strength for the week and thanking the Pax and Him for the support.<\/p>\n
Announcements:<\/p>\n
F3\/FIA Christmas party at Brookberry Farm, December 16th, 1800 start, A-M savory, N-Z sweets<\/p>\n
NMM:<\/p>\n
Bam mentioned making sure application for passcode should be submitted ASAP for entrance to Doc-berry Farm<\/p>\n
Dress code may be at least navy blazer and perhaps all the way to black tie<\/p>\n
Rust Bucket advised to leave his ride outside the gates, promptly stated he is parking right in front<\/p>\n
Restricted club status quote from Caddyshack mentioned – Al Czervik to Wang<\/p>\n
Rust Bucket used a good portion of Mary time for Protractor #excessive<\/p>\n
Root Canal got close to too much Mary time #closetoexcessive<\/p>\n","protected":false},"excerpt":{"rendered":"
Perfect morning for a workout, weather was just cool enough to keep YHC from passing out.\u00a0 Trying to plan for Q and despite looking deep, nothing.\u00a0 Went with some stand by exercises that kept the Pax together and kept u running.\u00a0 Did steal a bit from Resistor and his beatdown at #BellsandWhistles, was a crowd […]<\/p>\n","protected":false},"author":133,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-3462","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Tuco","date":"12\/4\/2017","pax":"Interference, Root Canal, Poncho, Manscape, Rust Bucket, Cheese Steak, Touch Me Not, Bernie, Chisel, Huckleberry, Bam, Snooki"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3462","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\/133"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3462"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3462\/revisions"}],"predecessor-version":[{"id":3463,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3462\/revisions\/3463"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3462"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3462"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}