15 Pax came out on a super moon-lite morning ready to get their work on. Shout out to #LightBrigade for the loan of his dumbbell for YHC. As the pre-blast tweet mentioned, YHC brought his favorite music to bare. We listened to the uplifting tunes of #SouthernGospel. YHC grew up on it and still love it. You can\u2019t go wrong with 4-part harmony. Anyway, we had an awesome group this morning including former FNG \u201cKato\u201d. Workout went as follows:<\/p>\n
Warm-a-rama:<\/p>\n
SSH \u2013 25 IC<\/p>\n
ISS \u2013 20 IC<\/p>\n
Arm Swirls \u2013 15 OYO both ways<\/p>\n
Merkins \u2013 10 IC<\/p>\n
Squats \u2013 10 IC<\/p>\n
Warm up run to one of the light poles (about 100 meters)<\/p>\n
All exercises were 20 ea. OYO. YHC called one, let the 6 catch up then called the next one<\/p>\n
Arm curls \u2013 each arm<\/p>\n
Arm Rows<\/p>\n
Single Arm Press \u2013 each arm<\/p>\n
Skull Crushers<\/p>\n
Run to the same light pole as above<\/p>\n
Goblet Squat<\/p>\n
Overhead Lunge<\/p>\n
Deadlift<\/p>\n
One leg squat<\/p>\n
Run to the same light pole as above<\/p>\n
American Hammer<\/p>\n
V-Up<\/p>\n
Turkish get up<\/p>\n
Run to the same light pole as above<\/p>\n
Repeated this rotation ~2.5 times<\/p>\n
Mary:<\/p>\n
Low flutter \u2013 10 IC<\/p>\n
Box Cutter \u2013 10 IC<\/p>\n
Music List:<\/p>\n
All classics from the Gaither Vocal Band – check them out on Youtube!<\/p>\n
MC: The Pax had the usual chatter this morning, most of it at the beginning talking about the music they were getting ready to hear. YHC was trying to stay focused and shake off the rust from not being out in a long time.<\/p>\n
COT:<\/p>\n
Announcements \u2013 No announcements<\/p>\n
Prayer Requests \u2013 No prayer requests<\/p>\n
YHC took the Pax out thanking God for this group and being able to work hard. Prayed that we can be great leaders in our communities, work, and home.<\/p>\n
Enjoyed getting back out and thanks for the keys!<\/p>\n","protected":false},"excerpt":{"rendered":"
15 Pax came out on a super moon-lite morning ready to get their work on. Shout out to #LightBrigade for the loan of his dumbbell for YHC. As the pre-blast tweet mentioned, YHC brought his favorite music to bare. We listened to the uplifting tunes of #SouthernGospel. YHC grew up on it and still love […]<\/p>\n","protected":false},"author":155,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3558","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Skillet","date":"1\/31\/2018","pax":"Cobra, Hoptoberfest, Goofy, Boomerang, Schneider, Light Brigade, FNG - Kato, Bluto, Interference, Pancho, Lace, Singing Cowboy, TPS, Land Shark, Skillet "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3558","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\/155"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3558"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3558\/revisions"}],"predecessor-version":[{"id":3562,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3558\/revisions\/3562"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3558"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}