In honor of National Best Friends Day 18 Pax gathered at Bailey Park for a partner infused beatdown.\u00a0 I am just going to lay it out on the table, that counting in cadence might not be my strong suit, but the Pax were in a very helpful and encouraging mood this morning.\u00a0 Being a perfect 71 low humidity day, I attribute the amount of sweat produced as a sign that everyone still got in a respectable workout. (I think Snooki left a little early to head to the gym, but he is on another level from the rest of us)<\/p>\n
Warm o Rama<\/strong><\/p>\n Side Straddle Hop; Small Whirley Arm things (Reverse) Lg whirley Arm things (Reverse);Werewolf, R leg up R Knee, to R elbow, nose, L elbow; let up and to side. High plank, Low plank, Up dog, Werewolf, .L leg as above, Hop forward, R and L low lunge. The Cheesesteak stretch<\/p>\n The Thang<\/strong><\/p>\n Mosey to stairs to parking lot above Alma Mexicana.\u00a0 Wheel Barrow Derkins forward and reverse between parking lot lines.\u00a0 5 at each line, then Flap Jack. Repeat once.\u00a0 Same as above except Right arm only (5 Derkins at each line)\u00a0 then Left arm only<\/p>\n Mosey to Train Tracks\u00a010 chin ups and head to lighted area.\u00a0 WW2 sit ups until six are done.<\/p>\n Circle of Fire : Spread out into Circle, One guy sprints Clockwise while group does Burpees, Go through all Pax running circle one at a time, Then First man runs counterclockwise while group does alternating leg lunges.\u00a0 \u00a0All Pax run circle again while Pax\u00a0 does Squats.<\/p>\n Indian Run to Long Branch Trail Wall with\u00a0 last 2 pax doing 3 Bropees before heading to front of line<\/p>\n Push-o-Rama 5 sets in cadence Merkins, Wide Merkins, Diamond Merkins, Left Stagger Merkins, Right Stagger Merkins, , Peter Parker Push ups, Palm up Merkins,\u00a0 Alternating Shoulder Taps<\/p>\n Mosey\u00a0Bailey Park Field: Partner up in Plank position facing each other.\u00a0 2-3 feet apart from next set.\u00a0 Guys at end broad jump to front of line.\u00a0 Go across field and up hill.<\/p>\n Mary<\/strong><\/p>\n A little Boat and Canoe before heading into Popcorn Mary<\/p>\n NMM<\/strong><\/p>\n The warm up provided a little foreshadowing for the Pax as the cadance counting issues and MC started up early.\u00a0 The Wheel Barrow Derkins went well and Root Canal rocked them out. The real issues didn’t start until the Circle of Fire when the question was raised if this activity was approved.\u00a0 I quickly mentioned that The Vig gave his full approval, but then remembered that it was after 3 beers and anything looks good on paper after that much IPA. Fortunately, Bevo ran Barry Allen style and shortened the number of Burpees for everyone, but they still\u00a0 had the desired effect on the MC…until the Cop showed up.\u00a0 I immediately knew I was in the company of Upstanding Gentlemen when no one shouted “Oh, @#% the Po-Po” and took off running.\u00a0 Fortunately, Whirly lawyered up and started speaking legalese.\u00a0 If sounded great, but did not get us out of the lengthy liability lecture.\u00a0 As we transitioned to the Indian Run, Van Gogh recognized that the wheels were starting to fall off, and partnered up with me to whisper Sagely advice in my ear.\u00a0 All the suggestions worked like magic and got the Pax back into orderly fashion.\u00a0 The candece counting went all the heck during the push o rama.\u00a0 Van Gogh very patiently, instructed me on correct technique, but on the 20 time, I noticed a tic starting on the left side of his face.\u00a0 I hope it is cleared up by #IS tomorrow. The Plank jumps went well until Thistle perfectly executed Full Body Slam onto an unexpecting Pax.\u00a0 Thanks for all for your strong work and encouragement!<\/p>\n Announcements<\/strong><\/p>\n Van Gogh has the Q at #IS tomorrow…bring a weight of some sort.<\/p>\n COT<\/strong><\/p>\n YHC gave thanks to Our Lord for this morning and the opportunity to work out with these guys.\u00a0 \u00a0Thanks was given for our friends.\u00a0 The ones that come and go for a season and the ones that are there for the long haul. Strength and know how was requested for us to be the husbands our wives need and the Dad our kids need.<\/p>\n Geppetto, Thanks for letting me lead this great group of men.\u00a0 I think the keys are in the Bailey Park field somewhere.<\/p>\n","protected":false},"excerpt":{"rendered":" In honor of National Best Friends Day 18 Pax gathered at Bailey Park for a partner infused beatdown.\u00a0 I am just going to lay it out on the table, that counting in cadence might not be my strong suit, but the Pax were in a very helpful and encouraging mood this morning.\u00a0 Being a perfect […]<\/p>\n","protected":false},"author":473,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5191","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"6\/8\/18","pax":"Zima (in an very Root Canal-esque Avitar), Blue Steel, Boomerang, Screech, Interference, Whirley, Bevo, TPS,Cheesesteak, Ink Spot (WD), Plunger, The Vig, Snooki, Van Gogh, Thistle, Mutton, Burns (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5191","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5191"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5191\/revisions"}],"predecessor-version":[{"id":5192,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5191\/revisions\/5192"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5191"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}