Pax: Fingers, Whirly, Ice Dancer, Zima<\/p>\n
Before I get to the workout details, let me just say that this BB is dedicated to:<\/p>\n
1. Pax who are willing to volunteer to Q and look to the BBs for ideas;<\/p>\n
2. Pax who are willing to Q and need (at least one) an idea of a plan that can let the fasties and pokers each reach their own limits while keeping the pax somewhat together for the whole workout;<\/p>\n
3. Ice Dancer;<\/p>\n
4. Toto<\/p>\n
<\/p>\n
Basically, we ran for a predetermined amount of time (some intervals 1:00 and some intervals 2:00), then I blew my whistle and the fasties turned around and came back to the six until everyone was together again. \u00a0After each interval we did a round of exercises (some in cadence, some OYO) as follows:<\/p>\n
<\/p>\n
Run interval, then:<\/p>\n
Copperhead squats<\/p>\n
Hand release merkins<\/p>\n
Freddie Mercuries<\/p>\n
Run interval, then:<\/p>\n
Arm circles<\/p>\n
Tuck jumps<\/p>\n
Low flutters<\/p>\n
Run interval, then:<\/p>\n
Seal claps<\/p>\n
Jump squats<\/p>\n
Gas pumps<\/p>\n
Run interval, then:<\/p>\n
Overhead claps<\/p>\n
Lunges<\/p>\n
Mutton crunches (both sides)<\/p>\n
Run interval, then:<\/p>\n
Jack reachers<\/p>\n
Apollo Onos (ice skater thingies)<\/p>\n
Box cutters<\/p>\n
Run interval, then:<\/p>\n
Partner-assisted dirkins<\/p>\n
Standing leg extensions (hold one leg at 90 degrees, then lift foot to straight out position)<\/p>\n
Heels to heaven<\/p>\n
Run interval, then:<\/p>\n
Partner-assisted irkins<\/p>\n
Calf raises<\/p>\n
Penguin crunches<\/p>\n
Merkins<\/p>\n
Sideway soldier (standing, extend one leg out away from body to as high as possible)<\/p>\n
Low dolly<\/p>\n
Back at the parking lot:<\/p>\n
Ice Dancer and Zima did 10 burpees while waiting for YHC and Fingers<\/p>\n
10 burpees in cadence (a regular burpee minus the merkin)<\/p>\n
FIN<\/p>\n
<\/p>\n
Announcements:<\/p>\n
Honestly, I can remember<\/p>\n
NMM:<\/p>\n
I came up with this idea as an effort to let the fasties let loose\/push themselves to the max while simultaneously allowing the pokers to try to keep the fasties within sight and keep everyone together. \u00a0In all humility, I think this format is a good format for getting in some running (more distance for some than others) and some strength\/boot camp work. \u00a0You run a little, then do a round of lower body exercies, upper body exercies and core exercies. \u00a0Anybody can Q this workout. \u00a0I came up with the exercies in advance (I usually just wing it), but you can nominate pax to give you a round of exercies after each interval. \u00a0#easypeasy<\/p>\n
Zima really liked the girly looking leg exercies (one leg extension and sideway soldier). \u00a0I also think the girls in the parking lot that were watching the sideway soldiers liked it as well. \u00a0#promoteFIA<\/p>\n
I don\u2019t really remember much else.<\/p>\n
COT<\/p>\n
YHC took us out.<\/p>\n
Sorry for the delay.<\/p>\n","protected":false},"excerpt":{"rendered":"
Pax: Fingers, Whirly, Ice Dancer, Zima Before I get to the workout details, let me just say that this BB is dedicated to: 1. Pax who are willing to volunteer to Q and look to the BBs for ideas; 2. Pax who are willing to Q and need (at least one) an idea of a […]<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92],"tags":[],"class_list":["post-5827","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Whirly","date":"07\/28\/18","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5827","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5827"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5827\/revisions"}],"predecessor-version":[{"id":5828,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5827\/revisions\/5828"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5827"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5827"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5827"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}