When asked to Q WIB for the first time, I envisioned a work-out that kept the PAX together.\u00a0 This was going to be tough when you look at how fast some of the dash pax are.\u00a0 knowing that all pax push themselves, I developed an idea.\u00a0 As with all the paper designed workouts, the 0530 Beta test will let you know if it worked.\u00a0 Here is how it went……<\/p>\n
Warm -o – rama<\/p>\n
SSH x 15 IC, windmill x 8 IC, Whirly has the clap x 10 IC, Overhead clap x 10 IC<\/p>\n
The thang:<\/p>\n
the mosey lap – Mosey around one parking lot at Calvery Baptist Church.\u00a0 It was brought up that this was a small loop for a WIB workout (on purpose).\u00a0 We stopped at 4 stations along the way for 2 exercises at each station (squats, lunges-pulse, seal claps, arm swirly things, nolan ryans, jane fondas, merkins, WWII’s).\u00a0 The PAX did 5 of each exercise with the goal to increase by 5 on each lap.\u00a0 As we finished the 4th station and were moseying back to station 1, the prizes\/surprises were released.\u00a0 My car was conveniently parked on this portion of the course.\u00a0 When we opened the trunk, there was a pile of bricks!\u00a0 The first 3 PAX to complete each lap would pick up a brick and continue on the journey.\u00a0 If you continue to lead the pax, you continue to add to your brick count.\u00a0 Continue “running’ laps till 615.<\/p>\n
At 612, all of the PAX were together, on the same lap, and at the start point.\u00a0 Everyone had at least one brick.\u00a0 Time for Mary.<\/p>\n
reverse plank, low flutter, freddy merk, FIN!<\/p>\n
announcements: Zima has OG’s and apologizes already,<\/p>\n
prayers; Mutton’s nephew is getting married, Katniss father who had knee surgery<\/p>\n
YHC took us out thanking HIM for all our gifts and abilities and prayers to be with those in the hospital<\/p>\n
<\/p>\n
MC:\u00a0 Lots of MC before and during the mosey lap.\u00a0 once the bricks came out, the PAX were silent – either focused on the push or too pissed that they did not fartsack.<\/p>\n
Pony gets credit for the shortest post in history.\u00a0 on SSH number 2 he took off running to his car – he did return but we thought he was having a GI emergency<\/p>\n
lots of comments about the “gentle” exercises (seal claps and arm swirly things).\u00a0 these were all revoked when bricks were added.<\/p>\n
I think that everyone led during the workout today – amazing push by all!\u00a0 And in true Dash PAX fashion, some picked up bricks when not required.<\/p>\n
I wish I had a video of Spam – highlight of the morning… Spam finishes station 4, gets up and starts running.\u00a0 once he realizes that he is about to be 3rd to finish the lap, his pace gets dramatically slower thinking that no one will notice!\u00a0 false, he was called out and bricks were added.<\/p>\n
Propts to Zima for completing a Murph before<\/p>\n
Great work from a great group of guys.\u00a0 Honored to be out there with them.\u00a0 But no one thanked me for the gifts!<\/p>\n
Thanks for the keys Thistle!<\/p>\n","protected":false},"excerpt":{"rendered":"
When asked to Q WIB for the first time, I envisioned a work-out that kept the PAX together.\u00a0 This was going to be tough when you look at how fast some of the dash pax are.\u00a0 knowing that all pax push themselves, I developed an idea.\u00a0 As with all the paper designed workouts, the 0530 […]<\/p>\n","protected":false},"author":177,"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-3836","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Huckleberry","date":"2\/22\/18","pax":"Pony Express, Touch Me Not, Splash, Spam, Fingers, Zima, Mutton"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3836","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3836"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3836\/revisions"}],"predecessor-version":[{"id":3837,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3836\/revisions\/3837"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3836"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3836"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3836"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}