Date:\u00a0 05\/01\/18<\/p>\n
Q:\u00a0 Spamalot<\/p>\n
Pax:\u00a0 Sourmash, Wobegon, Sgt. Schultz, Boomerang (WD), Harden, Sassy (WB), Burlap, Vegemite (#KOTTERS), Spamalot<\/p>\n
<\/p>\n
May 1st brought about a beautiful, moonlit morning.\u00a0 Perfect for this week’s installment of the best non-running AO….Parliament.\u00a0 As YHC drove in, I saw Harden and Sassy finishing up a 3 plus mile EC run.\u00a0\u00a0 Well done boys!<\/p>\n
<\/p>\n
The origin of today’s beatdown started with a plan to have the workout them be of the “Filthy Fifteen,” as made infamous by The PMRC.\u00a0 For those Pax who are not at least in their 40’s, take some time to read about this truly unbelievable time in America.\u00a0 Perhaps most amazing are the 15 songs\/artists that were on that list.\u00a0 But YHC digresses.\u00a0\u00a0 Frankly, most of the songs on the list were….meh.\u00a0 Not really up-tempo, and you could not dance to them (there is another dated reference!!) – Solid Gold baby!<\/p>\n
<\/p>\n
Armed with a plan, some tunes and a eager group of Pax, we began:<\/p>\n
<\/p>\n
Warm-o-Rama<\/strong><\/p>\n SSH, Whirly w\/clap, Overhead claps, seal claps, Mountain Climbers, and Abe Vigodas (All x 15, all x IC).<\/p>\n <\/p>\n THE THANG<\/strong><\/p>\n Head on over to the side of the school, and grab a cinder block.\u00a0 Back to the front of the school.\u00a0 Beginning at the first post (of the covered walkway) perform the first exercise, walk to second post, perform next exercise, and so on.\u00a0 All exercises were single count:<\/p>\n Curls x 25<\/p>\n SSH x 25<\/p>\n OHP x 25<\/p>\n SSH x 25<\/p>\n Bent over rows x 25<\/p>\n SSH x 25<\/p>\n Squats x 25<\/p>\n SSH x 25<\/p>\n <\/p>\n Slow mosey to picnic tables in front of school (w\/out blocks), and perform the following (IC), rotating one space to the right after each exercise.<\/p>\n Erikins x 5 (rotate)<\/p>\n R leg step up x 5<\/p>\n Dips x 5<\/p>\n L leg step up x 5<\/p>\n Erkins x 10<\/p>\n R leg step up x 10<\/p>\n Dips x 10<\/p>\n L leg step up x 10<\/p>\n Erkins x 15<\/p>\n R leg step up x 15<\/p>\n Dips x 15<\/p>\n L leg step up x 15<\/p>\n <\/p>\n Mosey back to covered walkway for round 2.\u00a0 Again, with blocks, all single count:<\/p>\n Skull crushersx 25<\/p>\n rebound drill\u00a0x 25<\/p>\n Front arm raise\u00a0x 25<\/p>\n rebound drill\u00a0x 25<\/p>\n upright rows\u00a0x 25<\/p>\n rebound drill\u00a0x 25<\/p>\n calf raises\u00a0x 25<\/p>\n rebound drill\u00a0x 25<\/p>\n <\/p>\n Next, time for some ladder work.\u00a0 Beginning with 10 chest presses w\/block, then mosey 20 feet down pathway and perform 1 LBC.\u00a0 Back to blocks for 9 presses, then mosey and complete 2 LBCs.\u00a0 Continue this pattern until 1 chest press and 10 LBCS.<\/p>\n <\/p>\n Return blocks and return to front of school for Mary<\/strong>:\u00a0 Mutton crunches, flow flutter (w\/arms overhead), Freddy Mercs, Protractor at 10 degrees, then chest press, maybe another one or two.\u00a0 Most x 12, all IC.<\/p>\n TIME!<\/p>\n NMM<\/strong><\/p>\n YHC started off on the right foot, by welcoming the Pax to TRQ.\u00a0 Nice…..<\/p>\n KOTTERS to Vegemite.\u00a0 Great to meet you, welcome back, and don’t be a stranger!<\/p>\n Last night, while making the playlist, SourMash requested a pop song from the 1980’s to ensure his HC.\u00a0 QED!!<\/p>\n Boomerang showed no signs of jetlag from his whirlwind trip to the Alps.\u00a0 Welcome back!<\/p>\n YHC pulled into the parking lot with about 3 minutes to launch.\u00a0 Was greeted by Burlap, who wanted to make sure that the Q was here.\u00a0 #accountability<\/p>\n As noted earlier, Sassy and Harden knocked out another solid EC run.\u00a0 TBH, they looked wiped out at the end of the workout.\u00a0 Not sure if it was the exercises, or the 3 plus miles they logged.\u00a0 Great job!<\/p>\n Sgt. Schultz was very happy to hear some GNR.\u00a0 As promised, no Rush!<\/p>\n Wobegon, though not talkative, was getting after it.\u00a0 YHC totally forgot to talk hockey with him this morning.\u00a0 That’s on me.<\/p>\n <\/p>\n Announcements\/Prayer Requests<\/strong><\/p>\n Congrats to Boomerang, who is new engaged!\u00a0 To those who do not know the origins of his nickname, he is engaged to his ex-wife. Joking aside, congrats!!!<\/p>\n Wobegon and Hoptoberfest running and drinking beer event – PB has been posted.<\/p>\n Sassy took us out.<\/p>\n <\/p>\n Thank you all for coming out this morning.\u00a0 Appreciate the opportunity Schultz!<\/p>\n <\/p>\n Spamalot<\/p>\n <\/p>\n PLAYLIST:<\/p>\n Turbo Lover – Judas Priest (JP)<\/p>\n Ballroom Blitz – The Sweet<\/p>\n Living after Midnight – JP<\/p>\n Rainbow in the Dark – Dio<\/p>\n Hell Bent on Leather – JP<\/p>\n 20th Century Boy – T Rex<\/p>\n Breaking the Law – JP<\/p>\n Don’t Go – Yaz (you are welcome Sourmash!)<\/p>\n Heading out to the Highway – JP<\/p>\n Cum on Feel the Noise – Slade<\/p>\n You’ve Got another thing Coming – JP<\/p>\n Used to Love Her\u00a0– Guns and Roses<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Date:\u00a0 05\/01\/18 Q:\u00a0 Spamalot Pax:\u00a0 Sourmash, Wobegon, Sgt. Schultz, Boomerang (WD), Harden, Sassy (WB), Burlap, Vegemite (#KOTTERS), Spamalot May 1st brought about a beautiful, moonlit morning.\u00a0 Perfect for this week’s installment of the best non-running AO….Parliament.\u00a0 As YHC drove in, I saw Harden and Sassy finishing up a 3 plus mile EC run.\u00a0\u00a0 Well […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,80,116],"tags":[],"class_list":["post-4688","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-parliament","category-wefoco"],"acf":{"q":"Spamalot","date":"05\/01\/18","pax":"Sourmash, Wobegon, Sgt. Schultz, Boomerang (WD), Harden, Sassy (WB), Burlap, Vegemite (#KOTTERS), Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4688","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4688"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4688\/revisions"}],"predecessor-version":[{"id":4690,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4688\/revisions\/4690"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}