04\/12\/18<\/p>\n
Pax: Bulldog, Boomerang, Ziggy, Undertow, Roosevelt, Whirly<\/p>\n
Warmorama:<\/p>\n
SSH X 20 IC<\/p>\n
TOY SOLDIER X 20 IX<\/p>\n
WHIRLY WITH THE CLAP X 20 IC<\/p>\n
ABE VIGODA X 10 IC<\/p>\n
The Thang:<\/p>\n
Mosey to the Lido deck (What is a lido deck? Did I spell it correctly?)<\/p>\n
We did the following three groups of three exercises, beginning with 10 reps, then repeating the sets doing one less rep each round:<\/p>\n
DIRKINS <\/strong><\/p>\n \u00a0<\/strong>BOX JUMPS<\/strong><\/p>\n \u00a0<\/strong>GAS PUMPS<\/strong><\/p>\n \u00a0<\/strong><\/p>\n DIPS<\/strong><\/p>\n LEFT LEG STEP-UPS<\/strong><\/p>\n \u00a0<\/strong>MUTTON CRUNCH LEFT SIDE<\/strong><\/p>\n \u00a0<\/strong><\/p>\n \u00a0<\/strong>IRKINS<\/strong><\/p>\n \u00a0<\/strong>RIGHT LEG STEP-UPS<\/strong><\/p>\n \u00a0<\/strong>MUTTON CRUNCH RIGHT SIDE<\/strong><\/p>\n We finished with static positions of Dirkins, Al Gores and protractors while each pax gave a 10 count, until all pax had done a 10 count.<\/p>\n We didn’t have time for Mary.<\/p>\n NMM:<\/p>\n Ever the motivational\/inspirational type that I am, I brought the bluetooth speaker that I got for Christmas to entertain the pax.\u00a0 Boomerang showed his appreciation by running over it before the workout even began.<\/p>\n That is all.<\/p>\n Announcements:<\/p>\n Q school Saturday morning at 6:00 at Hanes Park.\u00a0 (For those of you who are planning to go to Dawgpound [guess who’s Q’ing Dawgpound Saturday], you can get in a solid 15 minutes of Q school before you have to get on the road to go to Dawgpound.)<\/p>\n Shmedfest is coming in August.\u00a0 If you are interested in helping with games for kids (or helping in any other way), contact Plunger.<\/p>\n COT<\/p>\n YHC took us out with gratitude and asked for the Lord’s help to internalize His strength, and then project it externally (it was very theological and all).<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 04\/12\/18 Pax: Bulldog, Boomerang, Ziggy, Undertow, Roosevelt, Whirly Warmorama: SSH X 20 IC TOY SOLDIER X 20 IX WHIRLY WITH THE CLAP X 20 IC ABE VIGODA X 10 IC The Thang: Mosey to the Lido deck (What is a lido deck? Did I spell it correctly?) We did the following three groups of three […]<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,85],"tags":[],"class_list":["post-4457","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-rock-quarry"],"acf":{"q":"","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4457","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4457"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4457\/revisions"}],"predecessor-version":[{"id":4458,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4457\/revisions\/4458"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4457"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4457"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4457"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}