17 pax joined YHC for a one hour Saturday beatdown. \u00a0Mildly offended by the desire to RIRO, I tried to push the pax to adjust to a Run I Ride Out.<\/p>\n
<\/p>\n
Warm – o – rama<\/p>\n
Mosey to the field<\/p>\n
SSH, IW, Abe OYO, MC<\/p>\n
Mosey to rock pile with butt kickers and high knees.<\/p>\n
Thang:<\/p>\n
Break up into groups of 4. \u00a0one member grab a large rock. \u00a0Mosey back to field and drop off rock at middle cone.<\/p>\n
3 cones were set up ~30 yards apart each. \u00a04 man grinders – 2 cycles of each round, as many reps as you can do:<\/p>\n
Round 1:<\/p>\n
Merkins, Curls with rock, squats at the wall<\/p>\n
Round 2:<\/p>\n
Rocking chair lunges (learned at WIB this week – forward lunge, reverse lunge, no break – it keeps the leg engaged the entire time and is terrible), Bent over rows, Mike Tyson on the wall<\/p>\n
Round 3:<\/p>\n
Monkey Humper, rock jump burpees, balls to the wall (once you can’t hold it, plank until your teammate relieves you)<\/p>\n
<\/p>\n
DORA: 30 pull-ups, 100 rocking chair lunges (50 each leg), 200 LBCs, 300 viaducts. – bear crawl out 15 yards, crab walk back.<\/p>\n
Mosey to return rocks and back to starting lot.<\/p>\n
Mary – peter parker, HHH, Low flutter.<\/p>\n
FIN!<\/p>\n
Prayers – Drips son is in Ireland, BMOC’s M is starting a new career, paster at LUMC had heart attack this week (needed emergent open heart surgery).<\/p>\n
Announcements – pre schmedfest workout\/olympics (family friendly) being designed<\/p>\n
MC:<\/p>\n
All I kept hearing was that everything sucked. \u00a0I’ll take that as a compliment. \u00a0I believe it was Inkspot who deemed it all the F’s plus an H. \u00a0Strong work by everyone. \u00a0it was a great group to lead.<\/p>\n
Thank you for the keys TR!<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
17 pax joined YHC for a one hour Saturday beatdown. \u00a0Mildly offended by the desire to RIRO, I tried to push the pax to adjust to a Run I Ride Out. Warm – o – rama Mosey to the field SSH, IW, Abe OYO, MC Mosey to rock pile with butt kickers and high […]<\/p>\n","protected":false},"author":177,"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-5283","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Huckleberry","date":"6\/16\/18","pax":"BMOC, Total Recall, Inkspot, Root canal, Hot Tub Time Machine (F3 Raleigh), Roosevelt, Drip, green acres, rust bucket, spam, undertow, D day, TMN, landshark, Boomerang, the singing cowboy.
\r\n
\r\n10 Mile runners who joined.
\r\nRedeye, blot, closer, ramses."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5283","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5283"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5283\/revisions"}],"predecessor-version":[{"id":5284,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5283\/revisions\/5284"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5283"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5283"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5283"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}