Pax: Harden, Touch Me Not, Schneider<\/p>\n
Warm Up:<\/p>\n
SSH x 10 IC<\/p>\n
Arm Swirly Things Forward x\u00a010 IC<\/p>\n
Arm Swirly Things Backwards x 10 IC<\/p>\n
IST x 10 IC<\/p>\n
Peter Parkers x 10 IC<\/p>\n
Abe Vigoda x 10 IC<\/p>\n
Whirly with a Clap x 10 IC<\/p>\n
Calf Rises x 10 IC<\/p>\n
Mosey to picnic shelter via trail.<\/p>\n
The Thang:<\/p>\n
Partner up. Parade in NY has taken place over 250 times since 1762. Over 350 Bishops were consecrated by St. Patrick. 450 churches have been named for St. Patrick\u00a0 in the US. 250 Leprechaun kicks aka Irish Jig. 350 Leprechaun flutter kicks. 450 Leprechaun squat kicks. Partner Leprechaun runs while the other performs exercise.<\/p>\n
Move to parking lot for 4 corners.<\/p>\n
Corner 1, 5 burpees then shamrock shuffle to next corner<\/p>\n
Corner 2, 20 overhead claps then karaoke to next corner<\/p>\n
Corner 3, 10 Pot of Gold Jumps then shamrock shuffle to next corner<\/p>\n
Corner 4, 20 seal claps then karaoke to start and repeat x 2.<\/p>\n
Back to shelter for bench work all OYO x 10<\/p>\n
Bench lifts<\/p>\n
Irkins<\/p>\n
R leg step ups<\/p>\n
Irish Lunges<\/p>\n
Irkins<\/p>\n
L leg step ups<\/p>\n
Bench lifts<\/p>\n
Mosey back to start for Mary.<\/p>\n
Once back YHC informed the pax that the St. Patrick Day Parade in NY is 2.1 miles long and that we ran just over that ( which is what I was hoping to accomplish). I also informed them that in Chicago they used 40lbs of dye to turn the river green for the day therefore we would perform called Mary exercise for 40 seconds until time was up.<\/p>\n
Mary:<\/p>\n
LBC<\/p>\n
American Hammer<\/p>\n
Rosalitas<\/p>\n
Penguin crunches<\/p>\n
Body destroyers<\/p>\n
Fin.<\/p>\n
No announcements or prayer request YHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"
Pax: Harden, Touch Me Not, Schneider Warm Up: SSH x 10 IC Arm Swirly Things Forward x\u00a010 IC Arm Swirly Things Backwards x 10 IC IST x 10 IC Peter Parkers x 10 IC Abe Vigoda x 10 IC Whirly with a Clap x 10 IC Calf Rises x 10 IC Mosey to picnic 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":[92],"tags":[],"class_list":["post-4148","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Schneider","date":"3-17-2018","pax":"Harden, Touch Me Not, Schneider"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4148","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=4148"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4148\/revisions"}],"predecessor-version":[{"id":4149,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4148\/revisions\/4149"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4148"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}