http:\/\/www.mapmyrun.com\/routes\/view\/1983854732<\/span><\/a><\/li>\n<\/ul>\nWarm-o-rama<\/b><\/p>\n\n- SSH x 22 IC<\/span><\/li>\n
- Whirly has the Clap x 11 IC<\/span><\/li>\n
- Lunge Walk from 1st to 2nd island<\/span><\/li>\n
- Crawl Bear from 2nd to 3rd island<\/span><\/li>\n
- Power Skip from 3rd to 4th islislan<\/span><\/li>\n<\/ul>\n
The Thang<\/b><\/p>\n\n- \n
\n- Broadjump Burpee x 11 OYO to gate<\/span><\/li>\n
- Rock Sled <\/b>– Bear Crawl, while pushing rock around the circle, move rock 22 times (11 L\/R). Then perform the following with Rock:<\/span>\n
\n- R<\/b>ows x 11 IC<\/span><\/li>\n
- O<\/b>verhead press x 11 IC<\/span><\/li>\n
- C<\/b>urls x 11 IC<\/span><\/li>\n
- K<\/b>ettlebell Swing x 11 IC<\/span><\/li>\n
- S<\/b>quat x 11 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
\n- Lunge x 11 IC<\/span><\/b><\/li>\n<\/ul>\n
\n- E2k x 11 IC (aka Mutton Crunch)<\/span><\/li>\n<\/ul>\n
\n- Diamond Merkin x 11 IC<\/span><\/li>\n<\/ul>\n
<\/p>\n
\n- <\/li>\n
- Push rocks back to pile<\/span><\/li>\n
- Shoulder Shake out walking toward parking lot<\/span>\n
\n- Arm Swirly Things Forward x 44 Silent Count<\/span><\/li>\n
- Arm Swirly Things Reverse x 44 Silent Count<\/span><\/li>\n
- Seal Claps x 44 Silent Count<\/span><\/li>\n<\/ul>\n<\/li>\n
- Power Skip to 3rd island<\/span><\/li>\n
- Crawl Bear to 2nd island<\/span><\/li>\n
- Lunge Walk to 1st Island<\/span><\/li>\n
- Broadjump Burpee x 11 OYO to flag pole<\/span><\/li>\n<\/ul>\n
Merry Mary<\/b><\/p>\n\n- Perform 11 Merkins OYO in between each set<\/span>\n
\n- LBC x 11 IC<\/span><\/li>\n
- American Hammer x 11 IC<\/span><\/li>\n
- Flutter Kicks x 11 IC<\/span><\/li>\n
- Freddy Mercs x 11 IC<\/span><\/li>\n
- Penguin Crunch x 11 IC<\/span><\/li>\n
- Juanita x 11 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
- Grand Finale: Merkins x 11 IC<\/span><\/li>\n<\/ul>\n
Fin!<\/span><\/p>\n <\/p>\n
CoT<\/b><\/p>\n\n- Hedwig had a bachelor hike coming up!<\/span><\/li>\n
- YHC have thanks, asked for strength, and to do everything tosay with a purpose.<\/span><\/li>\n<\/ul>\n
<\/p>\n
NMM<\/b><\/p>\n\n- Great group today! Beatdown was fill of laughter amongst the huffing and puffing. <\/span><\/li>\n
- @ToeTag ran the EC with us, but had to get to work early today\u2026 #TClaps for all posting brother!<\/span><\/li>\n
- Only .67 miles covered, but we kept moving the whole time! Primarily bear crawling, while pushing our rocks a total of 176 times. All agreed it was terrible and a different use if the rock. Total of 110 Merkins mostly after really made sure the chest\/shoulders were dead. <\/span><\/li>\n
- Watch out when @Palin and @Pita get together! Their MC made me feel as if I had lost control at one point haha<\/span><\/li>\n
- @Hedwig can Crawl Bear just as fast as he Bear Crawl. That’s despite stunning a 10kEC route prior too\u2026<\/span><\/li>\n
- @Hedwig being the wise Owl that he is reminded us all of the story of Sisyphus in rolling his rock up hill repeatedly, and how we were channeling him this morning.<\/span><\/li>\n
- I aspire to be as fit as @Manscape when I grow up! He complained the least of everyone today… #Respect<\/span><\/li>\n
- Great to see @LightBrigade outside of #UA where I normally see him! <\/span><\/li>\n
- @Bueller doubled down today! Running EC with YHC and hanging around for the real fun! #TClaps<\/span><\/li>\n
- @Zima approved this workout when finished, but did ask if I was crazy quite a few times during. #TClaps for doubling siren on his own route thus AM too – evidently he does not like running on Reynolds due to traffic. #SafetyFirst<\/span><\/li>\n
- Strong work men, happy to be out there with you all. Definitely an uplifting start to the day!<\/span><\/li>\n
- Thanks for the keys, @Wobegon, you were missed this morning!<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"
Sisyphus and his Rock Sled QIC: Van Gogh Date: 3\/22\/2018 PAX: Hedwig (WB), Manscape (WD), Pita, Palin, Light Brigade, Zima, Bueller, Van Gogh (QIC) YHC loves the non-running challenge of TRQ\u2026 maybe too much, because a little missing is allowed, but I digress. Recently, I was playing with my kids and pushing them along the […]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[97,85],"tags":[],"class_list":["post-4216","post","type-post","status-publish","format-standard","hentry","category-teachers-pet","category-the-rock-quarry"],"acf":{"q":"Van Gogh","date":"3\/22\/2018","pax":"Hedwig (WB), Manscape (WD), Pita, Palin, Light Brigade, Zima, Bueller, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4216","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4216"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4216\/revisions"}],"predecessor-version":[{"id":4217,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4216\/revisions\/4217"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4216"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4216"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4216"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}