Special thanks to Zima for the invite to Q Mayhem. \u00a0As a Conspiracy guy, I am prone to Hanes Park, but it was great to see so many familiar \u00a0faces at a different AO.<\/p>\n
<\/p>\n
The Thang:<\/p>\n
Mosey past the middle school to the lower parking lot for Warm-a-rama.<\/p>\n
SSH X 25<\/p>\n
Imperial Storm Troopers X 25<\/p>\n
Abe Vigoda X 15<\/p>\n
Whirly with a clap X 20<\/p>\n
Monkey Humpers X 20<\/p>\n
The rest of the workout consisted of a ladder of exercises. \u00a0We started with one exercise of 10 reps, ran a lap, then repeated the first exercise and added another with 11 reps. \u00a0Before running our lap, we planked for the 6 and ran together. \u00a0It went like this.<\/p>\n
Burpees X 10<\/p>\n
Hand release merkins X 11<\/p>\n
Low flutter (4 count) X 12<\/p>\n
Pickle punders x 13<\/p>\n
Squats x 14<\/p>\n
Lunge x 15<\/p>\n
Carolina dry dock x 16<\/p>\n
Juanita x 17<\/p>\n
Nolan Ryan x 18 (9 each side)<\/p>\n
At this point, we had run out of time. \u00a0We quickly did 19 Squat jumps and 20 Ranger merkins.<\/p>\n
Mosey back to the upper lot.<\/p>\n
Last but not least, a crowd pleaser with 10 more Burpees to achieve our Burpee Benjamin.<\/p>\n
There wasn’t much chatter. \u00a0Where was Mongoose?<\/p>\n
Gipetto reminded us all to be on the look out and actively recruit to F3.<\/p>\n
YHC took us out thanking God for the gift of our bodies and the responsibility to keep our bodies and minds in shape.<\/p>\n
Thanks again for the opportunity to Q.<\/p>\n
<\/p>\n
Mutton<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Special thanks to Zima for the invite to Q Mayhem. \u00a0As a Conspiracy guy, I am prone to Hanes Park, but it was great to see so many familiar \u00a0faces at a different AO. The Thang: Mosey past the middle school to the lower parking lot for Warm-a-rama. SSH X 25 Imperial Storm Troopers […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83,1],"tags":[],"class_list":["post-3916","post","type-post","status-publish","format-standard","hentry","category-mayhem","category-uncategorized"],"acf":{"q":"Mutton","date":"2\/28\/18","pax":"Mutton, Pony Express, Zima, Balco, Total Recall, Quiver, TPS, Bulldog, Gipetto, Literbox, Schnizel, Prospector, Redeye, Splash, Flopsy, Balco, Huckleberry"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3916","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3916"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3916\/revisions"}],"predecessor-version":[{"id":3921,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3916\/revisions\/3921"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3916"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3916"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3916"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}