{"id":4896,"date":"2018-05-14T16:38:13","date_gmt":"2018-05-14T20:38:13","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4896"},"modified":"2018-05-14T16:38:13","modified_gmt":"2018-05-14T20:38:13","slug":"sandy-dora-and-saratogas","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/sandy-dora-and-saratogas\/","title":{"rendered":"Sandy, Dora and Saratogas"},"content":{"rendered":"<p>PAX &#8211; Sgt Schultz, Le Freak, Spamalot, Light Brigade, Splash, Land Shark, TPS, Drama Queen<\/p>\n<p>&nbsp;<\/p>\n<p>YHC took the Q reins this muggy May morning at a somewhat unaccustomed AO.\u00a0 It required a little recon work Sunday evening with my dog and some nice features were\u00a0discovered that could be put to use to inflict some Monday morning pain.\u00a0 7 other pax joined me and we immediately moseyed to discovered feature #1 &#8211; the beach volleyball sand pit for &#8230;<\/p>\n<p>WARMORAMA<\/p>\n<ul>\n<li>SSH<\/li>\n<li>IST<\/li>\n<li>Running with Scissors<\/li>\n<li>Whirly w\/clap<\/li>\n<li>Abe Vigodas<\/li>\n<li>Arm swirlies F\/R<\/li>\n<li>Jab\/Cross R\/L<\/li>\n<\/ul>\n<p>Mosey to Jefferson Parking lot<\/p>\n<p>Dynamic\u00a0between light posts<\/p>\n<ul>\n<li>Hi Knees<\/li>\n<li>Butt Kickers<\/li>\n<li>Caraoke<\/li>\n<li>Apollo Creed<\/li>\n<li>Zuck Bounds<\/li>\n<\/ul>\n<p>Mosey around to Lax field &#8211; or maybe it&#8217;s junior soccer field<\/p>\n<p>DORA \u2013 P1 run down to far goal P2 begins the count<\/p>\n<p>100 merkins<\/p>\n<p>200 WWII sit ups<\/p>\n<p>300 squats<\/p>\n<p>Across field<\/p>\n<ul>\n<li>Partner push<\/li>\n<li>Partner pull<\/li>\n<li>Partner carry<\/li>\n<li>Saratoga<\/li>\n<\/ul>\n<p>No time for hill work &#8211; darn<\/p>\n<p>Stopped at covered walk for ab exercise learned in Greenville SC &#8211; think they called it the dragonfly &#8211; while lying on sidewalk grab post with hands over head then bring feet up to post<\/p>\n<p>Mosey back to launch spot for a couple min of Mary &#8211; Freddie Mercs, Sweat Angels and a little plank<\/p>\n<p>NMM<\/p>\n<p>Great AO that YHC should post at more often.\u00a0 Fields are some of the best in the Dash.<\/p>\n<p>Sand for warm up was an idea from a friend of mine who is Ga Tech strength coach. Sand adds a new dimension &#8211; calves were starting to feel it by end of jab\/cross<\/p>\n<p>Kotters to Le Freak &#8211; YHC doesn&#8217;t see him too often but others realized it had been a while &#8211; enjoyed the partner work Le Freak<\/p>\n<p>Speaking of which, the Le Freak\/ DQ combo was the only one to complete the partner carry &#8211; #modifyasneeded<\/p>\n<p>Saratogas were new to several and always fun to pull out the ropes without pulling anything else<\/p>\n<p>Temps have definitely changed in the last couple of weeks #notroublefindingasweatyguytotouch<\/p>\n<p>Spamalot reported total mileage today was almost 2 miles #burlapapproved<\/p>\n<p>YHC knows he&#8217;s gonna kill me but the number of days without losing Sgt Schultz at a workout is now up to 1.<\/p>\n<p>COT<\/p>\n<p>An anonymous\u00a0Dash pax brother is dealing with some health concerns<\/p>\n<p>One of Splash&#8217;s patients has moved to hospice care<\/p>\n<p>DQ&#8217;s Mother in Law<\/p>\n<p>YHC took us out &#8211; great start for the week<\/p>\n<p>&nbsp;<\/p>\n<p>Always an honor<\/p>\n<p>DQ<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PAX &#8211; Sgt Schultz, Le Freak, Spamalot, Light Brigade, Splash, Land Shark, TPS, Drama Queen &nbsp; YHC took the Q reins this muggy May morning at a somewhat unaccustomed AO.\u00a0 It required a little recon work Sunday evening with my dog and some nice features were\u00a0discovered that could be put to use to inflict some [&hellip;]<\/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":[112,76],"tags":[],"class_list":["post-4896","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-outhouse"],"acf":{"q":"Drama Queen","date":"05\/14\/2018","pax":"Sgt Schultz, Le Freak, Spamalot, Light Brigade, Splash, Land Shark, TPS, Drama Queen"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4896","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=4896"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4896\/revisions"}],"predecessor-version":[{"id":4901,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4896\/revisions\/4901"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}