Pax: Sour Mash, Fingers, Schneider<\/p>\n
Warm up:<\/p>\n
All in cadence<\/p>\n
SSH x 20 (Q fail only supposed to do 15)<\/p>\n
IST x 14 (another Q fail supposed to do 15)<\/p>\n
Arm swirly things forward x 10 hold<\/p>\n
Arm swirly things backwards x 10 hold<\/p>\n
Overhead claps x 10<\/p>\n
Abe vigoda x 10<\/p>\n
Mosey to shelter and grab some block<\/p>\n
The Thing:<\/p>\n
Curles for the girls x 10 IC<\/p>\n
skull crushers x 10 IC<\/p>\n
Bent over rows x 10 IC<\/p>\n
Over head press x 10 IC<\/p>\n
R Leg step ups OYO<\/p>\n
Dips x 10 IC (switched to oyo after first round)<\/p>\n
Irkins x 10 IC (switched to oyo after first round)<\/p>\n
L Leg step ups OYO<\/p>\n
Dips x 10 IC (switched to oyo after first round)<\/p>\n
Dirkins x 10 IC (switched to oyo after Friday round)<\/p>\n
Block press x 15 IC<\/p>\n
Big Boy sit ups w\/block x 15 OYO<\/p>\n
Repeat X 2<\/p>\n
Mosey around track to wall at trailers<\/p>\n
Wall sit with Jack Reachers x 15 IC<\/p>\n
Balls to the wall to a 10 count<\/p>\n
Repeat<\/p>\n
Mosey to parking lot for Mary<\/p>\n
All IC x 10 except LBC’S x 15<\/p>\n
LBC, S<\/p>\n
Low Flutter<\/p>\n
Mutton Crunch R<\/p>\n
Mutton Crunch L<\/p>\n
American Hammer<\/p>\n
Penguin Crunch<\/p>\n
Box Cutter<\/p>\n
Fin.<\/p>\n
Announcements:<\/p>\n
Fingers has Q for tractors and og’s Friday.<\/p>\n
Drama Queen has Q for BBBC Friday.<\/p>\n
Schneider has Q for DawgPound Saturday.<\/p>\n
1st pres. Mens retreat this weekend.<\/p>\n
Prayers:<\/p>\n
Just the usuall for the world.<\/p>\n
Fingers took us out.<\/p>\n
Fingers was complaining about his legs still hurting from his Q at Parliament on Tuesday, as we’re mine. Part of the reason for my choice of upper body work today.<\/p>\n
We are down to 6 blocks as someone has taken or used them for something. \u00a0Would be nice to get back to 12 total if anyone can get some out there.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Pax: Sour Mash, Fingers, Schneider Warm up: All in cadence SSH x 20 (Q fail only supposed to do 15) IST x 14 (another Q fail supposed to do 15) Arm swirly things forward x 10 hold Arm swirly things backwards x 10 hold Overhead claps x 10 Abe vigoda x 10 Mosey to shelter […]<\/p>\n","protected":false},"author":384,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-4125","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Schneider","date":"3-15-2018","pax":"Sour Mash, Fingers, Schneider "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4125","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\/384"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4125"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4125\/revisions"}],"predecessor-version":[{"id":4126,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4125\/revisions\/4126"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4125"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4125"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4125"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}