Today was my first ever Q. How about that? Thanks Van Gogh for Co-Qing with me!<\/p>\n
Warmorama<\/strong>: IC Mosey — to side parking lot where we performed dynamic warm ups to prepare for our grueling workouts The Thang<\/strong>:<\/p>\n Leg Wreckers: Second set: Same set up but instead of Al Gores, YHC modified it to a plank. (I don’t want the PAX to hate me on my first Q).<\/p>\n Mosey to the bridge where Van Gogh had the great idea of bear crawling from one end to the other and crab walking back.<\/p>\n Mosey to the next station: Marys<\/strong>: IC <\/p>\n Announcements\u00a0<\/strong><\/p>\n Hedwig’s Bachelor Party – doing it F3 style. A hike up Hanging Rock following the March 24th workout. More details coming soon<\/p>\n Burns is getting married 03.03.2018! Congrats Burns! May the Lord Bless your marriage, and may He remain the cornerstone of your relationship with the new Mrs. Burns.<\/p>\n Bailey Park is officially the new launch pad for Urban Assault!<\/p>\n YHC prayed us out.<\/p>\n <\/p>\n Thanks so much for the opportunity to Q! This morning was very windy – not to mention that our event was at a new place with a greenhorn Q. But all in all, I’m glad to have worked out with you all. I’ll get my sea legs soon enough.<\/p>\n <\/p>\n Gelding out<\/p>\n","protected":false},"excerpt":{"rendered":" Today was my first ever Q. How about that? Thanks Van Gogh for Co-Qing with me! Warmorama: IC 10x Abe Vigoda 20x SSH 15x Imperial Storm Troopers 20x Peter Parkers – hold 20x Merkins on your own Mosey — to side parking lot where we performed dynamic warm ups to prepare for our grueling workouts […]<\/p>\n","protected":false},"author":457,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-3950","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Gelding","date":"3\/2\/2018","pax":"Boomerang, Blue Steel, Torque, Root Canal, Litebrite (WD), Whirly, Palin, F3 Charlotte, TSI, Lemming, Roosevelt, Lite Brigade, Tonka, Geppetto, Sleeper, Singing Cowboy, Bambi (WB), Pita, Cheese Steak, Van Gogh, Gelding"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3950","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\/457"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3950"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3950\/revisions"}],"predecessor-version":[{"id":3963,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3950\/revisions\/3963"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3950"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3950"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3950"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n10x Abe Vigoda
\n20x SSH
\n15x Imperial Storm Troopers
\n20x Peter Parkers – hold
\n20x Merkins on your own<\/p>\n
\nButt Kickers
\nFrankensteins
\nSumos
\nMosey to the next location with a little bit of Karaokes along the way there<\/p>\n
\nPAX split into two groups. The groups are positioned ~20 yards from each other. Group 1 does Al Gore while Group 2 performs Lt. Dans (1 squat, 1 forward lunge with each leg) until they reach the other group. Group 2 runs back to their starting position. And now Group 1 does Lt. Dans while Group two does Al Gores.<\/p>\n
\nPAX partner up. 100 Merkins, 150 Dips, 200 Overhead claps. One partner runs from start point to the end of the wall while the other performs the exercise.<\/p>\n
\nLBC 20x
\nAmerican Hammers 20x
\nAlphabets<\/p>\n