This morning we had the Village Idiocy version of #teacherspets. 3 of the pax got after it before the workout and YHC was not among them. Awesome work to Hardin, Drama Queen and Sassy.<\/p>\n
Sassy had to cut out a bit early to support his wife who is part of a training\/development trial for runners.<\/p>\n
Weather was nice and chilly, good to have the chill back in the air for the workout this morning.<\/p>\n
<\/p>\n
WARM O RAMA<\/strong><\/p>\n SSH (IC), \u00a0Copper Head Squat (IC), Peter Parker (IC) Merkins (IC) \u00a0Arm Circles (IC) -YHC cut this portion of the workout short and informed the PAX they would Thank me later.<\/p>\n MOSEY TO LOWER TRACK-\u00a0<\/strong>warm up lap all the way back around to shelter.<\/p>\n <\/p>\n 40’S<\/strong>– HUGE CROWD PLEASER- \u00a0 Started off with 30 merkins\/10 dips. We decreased and increased by 5 until we were at 10\/30. \u00a0YHC had to modify at the end. \u00a0100 push ups and 100 dips can get your arms tire pretty quick<\/p>\n The next set of 40’s- Box Jumps\/ Steps up<\/p>\n <\/p>\n MOSEY TO LOWER TRACK<\/strong>– another \u00a0lap around track<\/p>\n <\/p>\n We stopped up at blocks behind the YMCA but had to improvise and modify as our bricks were in the middle of a construction site.<\/p>\n We partnered up and did some wall work and movement to track.<\/p>\n 1ST exercise<\/strong> – \u00a0Partner 1 does wall sit \u00a0and partner 2 ran to track and bear crawled back to wall \/ Flip Flop<\/p>\n 2ND exercise-\u00a0<\/strong>Partner 1 does balls to wall and Partner \u00a0headed \u00a0to track and back\/FLIP FLOP<\/p>\n REPETO<\/strong><\/p>\n Mosey to track- another lap around a stop at Pull up bars.<\/p>\n <\/p>\n PULL UP BARS<\/strong>– 6,5,4,3,2,1- Partners switch off counting down to 1 on pull up bars. YHC was not a lot of assistance to Hardin who was my partner.<\/p>\n <\/p>\n Mosey Back to Parking Lot-<\/p>\n Mary. \u00a0\u00a0<\/strong>American Hammer (IC), Low Flutter (IC) \u00a0LBC (IC)<\/p>\n Announcements:<\/p>\n MARCH 24th- \u00a0Bachelor Party Hike for HEDWIG- preblast to come out this week.<\/p>\n Prayer Requests:<\/p>\n Mary Deakle- who has late stage Ovarian Cancer<\/p>\n Drama Queen- for a very crazy day coming up<\/p>\n YHC took us out. Always good to be back out at one of the first workouts of F3 Winston-Salem. We did have time for a bit of second F and some complaining mumble chatter about my 40’s workout. The 30 something crazies from Nashville did not seem to mind it and it is the second time I have introduced it to F3 WS.<\/p>\n Always good to start the week off with the Pax, and great to see #OFFSIDES at the midweek workouts.<\/p>\n <\/p>\n Peace Out<\/p>\n LB<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" This morning we had the Village Idiocy version of #teacherspets. 3 of the pax got after it before the workout and YHC was not among them. Awesome work to Hardin, Drama Queen and Sassy. Sassy had to cut out a bit early to support his wife who is part of a training\/development trial for runners. […]<\/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":[1],"tags":[],"class_list":["post-3982","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Lite Brite","date":"3\/05\/2018","pax":"Drama Queen
\r\nBoomerang
\r\nHardin
\r\nOff Sides
\r\nLite Brite
\r\nSargent Schultz"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3982","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=3982"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3982\/revisions"}],"predecessor-version":[{"id":3983,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3982\/revisions\/3983"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}