PAX: Splash, Spamalot, Quiver, Red Eye, Mongoose, Ink Spot, Zima, BALCO<\/p>\n
7 pax decided to join YHC on my anniversary for some fun @mayhem. Unlike Whirly, my anniversary festivities do not begin at 12:01am so I was still able to Q. My loosely themed workout went a little something like this.<\/p>\n
Warm-o-rama<\/p>\n
SSH x 14 IC
\nWHTC x 14 IC
\nHill Billy X 14 IC
\nPicklepounders X 14 IC (as promised)
\nOH Claps x 14 IC
\nBurpees x 14 OYO (as promised)<\/p>\n
Mosey to Rock pile and grab 1 medium and 1 small rock (ball and chain\/ BaC). The BaC was carried throughout the rest of the workout<\/p>\n
Curls x 14 OYO
\nShort mosey with BaC
\nSquat press x 14 OYO
\nShort mosey with BaC
\nSkull crushers x 14 OYO
\nShort mosey with BaC
\nBent Over Row x 14 OYO
\nShort mosey with BaC
\nGoblet swings x 14 OYO<\/p>\n
Mosey to wall and partner up. Partner one does exercises while partner 2 ran around trailers\/buses with BaC<\/p>\n
Donkey kicks – keeping feet above light colored bricks (#crowdpleaser)
\nMerkins
\nLBCs
\nWall sit w Jack Reachers
\nCDD
\nAmerican Hammers<\/p>\n
Mosey back to start. Everyone threw their balls in a pile to be returned by YHC after COT<\/p>\n
Mary
\nFreddie Merc x 14 IC
\nBox cutter x 14 IC
\nProtractor<\/p>\n
fin<\/p>\n
Announcements
\n– Splash is still trying to raise money. He is getting a little more angry about it, however.<\/p>\n
COT – YHC took us out praying for all of those in f3nation as well as all the marriages whether they are strong or troubled<\/p>\n
NMM
\n1. The pax caught on quickly that today was my 14th anniversary
\n2. Zima’s balls are chained together in his Ms purse
\n3. An unnamed pax wished that his BaC wasn’t so heavy #whatissaidatf3staysatf3
\n4. I had planned the PP for later in the workout but felt it was best if they were done early while it was still dark since we were on school grounds<\/p>\n","protected":false},"excerpt":{"rendered":"
PAX: Splash, Spamalot, Quiver, Red Eye, Mongoose, Ink Spot, Zima, BALCO 7 pax decided to join YHC on my anniversary for some fun @mayhem. Unlike Whirly, my anniversary festivities do not begin at 12:01am so I was still able to Q. My loosely themed workout went a little something like this. Warm-o-rama SSH x 14 […]<\/p>\n","protected":false},"author":247,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-5082","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"BALCO","date":"5\/30\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5082","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5082"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5082\/revisions"}],"predecessor-version":[{"id":5084,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5082\/revisions\/5084"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5082"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5082"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5082"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}