PAX: Sour Mash and Ice Dancer (QIC)<\/p>\n
Since YHC’s return, he has been looking forward to Q’ing for SourMash. It seems every time YHC volunteered SM was “busy”.\u00a0 Well, that all changed this morning.<\/p>\n
YHC rolled in at 5:27. SM’s truck was in the parking lot, but it was dark inside and YHC thought it may have been abandoned.\u00a0 However, slowly the door opened and SM gingerly walked over and asked, “So, you want to go get breakfast?”, followed by a nervous laugh.<\/p>\n
“Nah, let’s go.”<\/p>\n
The Thang:<\/p>\n
Mosey one lap around track then line up under goal post.<\/p>\n
10 Burpees on your own<\/p>\n
PAX was instructed to run down to other goal post and back in 60 sec.\u00a0 Going over time would result in an extra treat.<\/p>\n
We made it down and back in 75 secs resulting in 8 burpees.<\/p>\n
SSH x 20<\/p>\n
Down and Back – PAX was given 90 secs,\u00a0 Going over would result in an extra treat.<\/p>\n
We made it down and back in 100 secs resulting in 6 burpees.<\/p>\n
Merkins x 20<\/p>\n
Down and Back – PAX was given 105 secs,\u00a0 Going over would result in an extra treat.<\/p>\n
We made it down and back in 108 secs resulting in 4 burpees.<\/p>\n
LBCs x 31<\/p>\n
Down and Back – PAX was given 120 secs,\u00a0 Going over would result in an extra treat.<\/p>\n
We made it down and back in 121 secs resulting in 2 burpees.<\/p>\n
Mountain Climbers x 20<\/p>\n
Down and Back – PAX was given 110 secs,\u00a0 Going over would result in an extra treat.<\/p>\n
We made it down and back in 113 secs resulting in 2 burpees.<\/p>\n
Down – Pax was given 50 sec to make it down.\u00a0 Going over would result in another round.<\/p>\n
We made it down in 43 secs.<\/p>\n
Mosey to blocks<\/p>\n
Block work:
\nWall sit + pass the blocks = 5 min wall sit while passing the blocks back and forth.
\nIrkins x 10
\nStep-ups x 32
\nOverhead Press x 20
\nCurls x 15<\/p>\n
Mosey to goal line<\/p>\n
Back –\u00a0Pax was given 45 sec to make it back to original goal post.\u00a0 Going over would result in another round.<\/p>\n
We made it down in 32 secs!<\/strong><\/p>\n Mary:<\/p>\n Forearm Plank for 159 secs.<\/p>\n Done-zo!<\/p>\n Total distance: 1.5 miles<\/strong><\/p>\n <\/p>\n COT: YHC Took us out<\/p>\n <\/p>\n Mumble Chatter:<\/p>\n SM hinted (more than once) YHC may have been the reason he was the only PAX that posted.<\/p>\n YHC – “How many burpees are we on?” SM- “Zero, we are suppose to be on zero burpees.”\u00a0 YHC – “That can’t be right.”<\/p>\n “Come on! You can catch your breath while we run.”<\/p>\n YHC referencing the blocks SM was leaning on, “There won’t be any of those on the Bourbon Trail to lean on.” SM- “There won’t be any of this on the Bourbon Trail!”<\/p>\n Someone in the the PAX “I am having a hard time breathing.”\u00a0 Retort from someone else, ” Good job! You are doing it right!”<\/p>\n <\/p>\n YHC cannot explain how much fun this morning was.\u00a0 It has been a long time since posting with only one other PAX.\u00a0 Those are special! Great conversations and great work.\u00a0 YHC is stronger because of SM’s effort today.\u00a0 Proud we never stopped!<\/p>\n <\/p>\n Thanks for the keys!<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" PAX: Sour Mash and Ice Dancer (QIC) Since YHC’s return, he has been looking forward to Q’ing for SourMash. It seems every time YHC volunteered SM was “busy”.\u00a0 Well, that all changed this morning. YHC rolled in at 5:27. SM’s truck was in the parking lot, but it was dark inside and YHC thought it […]<\/p>\n","protected":false},"author":225,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87,116],"tags":[],"class_list":["post-5819","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Ice Dancer","date":"8\/02\/2018","pax":"Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5819","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\/225"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5819"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5819\/revisions"}],"predecessor-version":[{"id":5821,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5819\/revisions\/5821"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}