Todays workout was brought to you by the Pax in Nashville who are just maybe a bit tad zealous on their luv for burpees. \u00a0Burpees I only included fraction of what I encountered last weekend.<\/p>\n
Warm up<\/strong>– \u00a0 SSH 20 IC, \u00a0Peter Parker 20 IC, \u00a0Merkins 15 IC, \u00a0Abe Vigoda 10 IC<\/p>\n Mosey to Pavillion\/Amphitheater<\/strong> – Something called 40’s. Similar to 11’s. \u00a0The exercise’s add up to 40 and you count backwards to 10\/30 by 5. \u00a0The first two exercises were Merkins\/Dips. \u00a0After each set we rand around the lower level of Pavilion. \u00a0The last couple of sets got a bit tiring to say the least.<\/p>\n Second Set of exercises box jumps, steps up with the run around between each set.<\/p>\n <\/p>\n Mosey back to parking lot<\/strong><\/p>\n Our next objective was a combination of suicides with an exercise. \u00a0To container and back, to end of container and back and to the wall and back from the beginning of the parking lot. At each junction point we did 5 of the exercise.<\/p>\n #1- Burpees<\/p>\n #2- Knee Slaps<\/p>\n #3- Crucible Merkins<\/p>\n <\/p>\n <\/p>\n Mosey to wall<\/strong><\/p>\n Wall Sits- Last Man Sitting was the title. As the Pax came down off the wall they started doing SSH and then crunchy frogs. \u00a0Snookie and Cheese Steak hung in their quite a bit longer than most of the pax<\/p>\n <\/p>\n Circle up for a few rounds of Mary, \u00a0Hedwig called out box cutters, Van Gogh \/ American Hammer and then Root Canal cut off during his famous merkin extravaganza.<\/p>\n <\/p>\n The pack got after it today and was well represented by 20’s, 30’s, 40′ & 50’s aged Pax. Kotters to Lemming it was great to see him back out today and it was nice to see 4 in the 20 something category.<\/p>\n <\/p>\n Announcements:<\/strong><\/p>\n Snooki- is taking applications for students who need a place to stay. I was not even aware was boarding members of the pax. \u00a0I guess their motto is “MORE IS BETTER”<\/p>\n <\/p>\n Batchelor Party\/Hike- \u00a0Our own Hedwig is getting married soon. We are doing an F3 style Batchelor part with a hike following the March 24th workout which might be earlier. \u00a0We will be hiking up Hanging Rock. Stay tuned for details. All 3 F’s will come into play, along with rucking for those interested.<\/p>\n <\/p>\n Prayer Requests:<\/strong><\/p>\n Patch & Christie – as they deal with Cancer<\/p>\n Singing Cowboys father Donald who has recently had heart surgery<\/p>\n Van Gogh’s family- who is dealing with a second round of sickness going thru the entire family<\/p>\n Christian Carolina Youth Conference at Benton Convention Center this weekend<\/p>\n <\/p>\n Peace Out- see some of you all in the morning at Purgatory or Coffeteria<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Todays workout was brought to you by the Pax in Nashville who are just maybe a bit tad zealous on their luv for burpees. \u00a0Burpees I only included fraction of what I encountered last weekend. Warm up– \u00a0 SSH 20 IC, \u00a0Peter Parker 20 IC, \u00a0Merkins 15 IC, \u00a0Abe Vigoda 10 IC Mosey to Pavillion\/Amphitheater […]<\/p>\n","protected":false},"author":224,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-3747","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Lite Brite","date":"02\/16\/18","pax":"Mutton, Thistle, Roosevelt, VanGogh, Tonka, Snooki, Root Canal, Lemming, TPS, Sleeper, Hedwig, Lite Brite, Pita, Singing Cowboy, Cheese Steak, Gelding"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3747","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\/224"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3747"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3747\/revisions"}],"predecessor-version":[{"id":3750,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3747\/revisions\/3750"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3747"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}