18 Strong Pax got a tour of Hames Park and Reynolds High School this morning. \u00a0We started with a slow mosey around the track before taking the path under Northwest Blvd to the RJR panic area for warm-a-rama.<\/p>\n
For our warm up we did the following:<\/p>\n
SSH x 25<\/p>\n
Whirlys with a clap x 25<\/p>\n
Hilbillies X 20<\/p>\n
Merkins x 10<\/p>\n
Mountain Climbers x 10<\/p>\n
Abe Vigoda x 5<\/p>\n
Mosey to the picnic benches for 7 layers of dip MIB style<\/p>\n
7 double count dips<\/p>\n
7 double count derkins<\/p>\n
7 double count dips<\/p>\n
15 left leg sep ups<\/p>\n
7 double count dips<\/p>\n
7 double count erkins<\/p>\n
7 double count dips<\/p>\n
15 right leg step up<\/p>\n
7 double count dips<\/p>\n
10 box jumps<\/p>\n
Mosey to the hill behind the RJR Theatre<\/p>\n
Now that our shoulders were nice and warm, we proceeded to move up and down the hill 5 times with various modes of movement.<\/p>\n
Crawl bear up, 5 burpees, run down, 5 merkins<\/p>\n
Run up, 5 burpees, run down, 5 merkins<\/p>\n
Bear crawl up, 5 burpees, run down, 5 merkins<\/p>\n
Run up, 5 burpees, run down 5 merkins<\/p>\n
Crab walk up, 5 burpees, run down 5 merkins<\/p>\n
Mosey back to the HP playground for partner work on the swings.<\/p>\n
Partner 1, 25 reverse rows on the swings, partner 2, squats<\/p>\n
Repeato 3 times<\/p>\n
Just enough time for 7 minutes of Mary.<\/p>\n
Thank you again for the opportunity to lead. \u00a0It is an honor. \u00a0The goal for me when I lead is to keep it moving with little downtime. \u00a0Great job by all.<\/p>\n
YHC took the Pax out with special prayers for my niece, Blitz, and her upcoming surgery. \u00a0Prayers for Calvin Lenham to keep Christ alive in his heart.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
18 Strong Pax got a tour of Hames Park and Reynolds High School this morning. \u00a0We started with a slow mosey around the track before taking the path under Northwest Blvd to the RJR panic area for warm-a-rama. For our warm up we did the following: SSH x 25 Whirlys with a clap x 25 […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-4289","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Mutton","date":"03\/28\/2018","pax":"Mutton, Glazer, Swiss Miss, Cheerio, Juice Box, Blue Steele, Van Pelt, Chisel, Ink Spot, Greenspan, Root Canal, Drip, Peacemaker, Jar Jar, Sunshine, Gelding, Drip, Snookie"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4289","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4289"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4289\/revisions"}],"predecessor-version":[{"id":4302,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4289\/revisions\/4302"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}