PAX:\u00a0 Ink Spot, Bulldog, Boomerang, Green Acres, Light Brigade, Undertow, Total Recall, Tuco, Hoptoberfest, Drama Queen<\/p>\n
<\/p>\n
Busy work weeks and back to back Q duties led to limited planning for this workout.\u00a0 Sure we could do something around St Patrick’s Day but everyone was doing that.\u00a0 How about something related to the NCAA tournament – the one on ESPN.\u00a0 Wrestling.\u00a0 I would just pull out some of my old standard that YHC knows the pax loves and we’d all have fun.<\/p>\n
A decent # of pax were there on time considering all the other distractions of the day – 1st Pres retreat and Break something runners.\u00a0 8 began on time to be quickly joined by Green Acres, the RIRO specialist.\u00a0 Bulldog would join us much later but better late than never.<\/p>\n
The thang went something like this:<\/p>\n
WARMORAMA<\/strong><\/p>\n SSH<\/p>\n IST<\/p>\n Arm Swirlies<\/p>\n OH Claps<\/p>\n Abe Vigodas<\/p>\n Whirly w\/clap<\/p>\n Mtn Climbers<\/p>\n Plank jacks<\/p>\n Dynamic warmups<\/strong><\/p>\n Apollo Creeds<\/p>\n Butt Kickers<\/p>\n Hi knees<\/p>\n Caraoke<\/p>\n Zuckerberg Bounds<\/p>\n Run Lap<\/p>\n To field \u2013 circle up<\/p>\n Wrestling drills<\/strong><\/p>\n Single legs (lunges) R\/L<\/p>\n Single leg defense (rev lunges) R\/L<\/p>\n Stand ups R\/L<\/p>\n Sprawls<\/p>\n Bridges<\/p>\n To Blarney Stones<\/strong><\/p>\n Curls<\/p>\n OH Press<\/p>\n Bent over rows<\/p>\n Skull crushers<\/p>\n Take rocks to field<\/p>\n DRUNKEN IRISH RUN<\/strong><\/p>\n Partner up<\/p>\n P1 runs with rock approx. 25 yards and holds rock above head while looking up. Spins 5 times and then runs back<\/p>\n P2 does squats with rock until P1 returns \u2013 flapjack<\/p>\n 3 rounds<\/p>\n Back for another round with the blarney stones<\/p>\n Curls, OH Press, Bent over rows, Skull crushers<\/p>\n Put stones back<\/p>\n Back to field and refresh memory on wrestling drills and add sprawl (up downs)<\/p>\n Gut drill \u2013 run in place till Q calls hit it \u2013 sprawl and do called drill (ie lunge, stand up) until Q calls run again<\/p>\n Run one more lap<\/p>\n Sumo drill<\/strong><\/p>\n Mary<\/strong><\/p>\n LBCs and American Hammer<\/p>\n <\/p>\n Done<\/strong><\/p>\n NMM<\/strong><\/p>\n Pax demographic on the respect side today.\u00a0 Thanks for hanging out with the old guys – TR, Tuco and Hoptoberfest<\/p>\n Some grumbling on wrestling drills especially the sit outs aka Dry Dock Crabs – a few are starting to catch on but still work to do<\/p>\n Some pax didn’t think Bent over rows qualifies as “resting your arms” .\u00a0 Just trying to mix up the over head stuff<\/p>\n Drunken Irish run had potential for disaster but pax powered through possibly from previous experience in such a state<\/p>\n After the workout Ink Spot pointed out lack of merkins\u00a0 – Cobains – forgot to add them back after taking them out.\u00a0 No one pointed out lack of burpees<\/p>\n ANNOUNCEMENTS<\/strong><\/p>\n Boomerang’s VQ next Wed at Bells and Whistles.\u00a0 If you don’t have a bell don’t let that stop you other pax are equipped and glad to provide<\/p>\n Third F opportunity next weekend at Mt Tabor UMC – Original Holy Week play The Old Ragged Tent\u00a0– come see Sgt Schultz and YHC perform in this contemporary telling of Holy Week story.<\/p>\n COT<\/strong><\/p>\n Undertow asked for prayers for parents as they are getting to that late stage of life. YHC pointed out many of us in similar circumstances<\/p>\n YHC took us out asking that we make a difference in our corner of the world.<\/p>\n <\/p>\n Always an honor<\/p>\n DQ<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" PAX:\u00a0 Ink Spot, Bulldog, Boomerang, Green Acres, Light Brigade, Undertow, Total Recall, Tuco, Hoptoberfest, Drama Queen Busy work weeks and back to back Q duties led to limited planning for this workout.\u00a0 Sure we could do something around St Patrick’s Day but everyone was doing that.\u00a0 How about something related to the NCAA tournament […]<\/p>\n","protected":false},"author":191,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-4151","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"","date":"03\/17\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4151","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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4151"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4151\/revisions"}],"predecessor-version":[{"id":4152,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4151\/revisions\/4152"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4151"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4151"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4151"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}