Date:\u00a0 08\/07\/18<\/p>\n
Q:\u00a0 Spamalot<\/p>\n
Pax:\u00a0\u00a0Harden, Bulldog, Burlap, Boomerang, Wobegon, Singing Cowboy, Shake n Bake, Huckleberry, Touch me Not, Vegamite, Schneider, Sgt Schultz, Spamalot<\/p>\n
<\/p>\n
An apology, YHC had one of those days at work today.\u00a0 You know the one.\u00a0 Where everyone is playing defense against you.\u00a0 Even your own “teammates” were trying to stop you.\u00a0 So, to coin a phrase..just the facts….<\/p>\n
<\/p>\n
Warm o Rama<\/p>\n
Merkins x 20<\/p>\n
Plank, 30 seconds<\/p>\n
Several others, including more Planks, IST, OHC.\u00a0 Most IC, most at least x 15<\/p>\n
<\/p>\n
THE THANG – partner up, size does not matter<\/p>\n
Beginning at one end of covered walkway, perform exercise, then mosey to opposite end and perform next exercise.\u00a0 Plank for six.<\/p>\n
SSH x 50<\/p>\n
Mosey<\/p>\n
Merkins x 59<\/p>\n
Mosey<\/p>\n
WWII Sit ups x 50<\/p>\n
Mosey<\/p>\n
Jump Squats x 50<\/p>\n
<\/p>\n
Mosey to cinder blocks, grab one<\/p>\n
<\/p>\n
Dynamic and Static Exercises<\/p>\n
Curls x 10<\/p>\n
Hold block with elbows at 90 degree angle (15 seconds)<\/p>\n
Curls x 10<\/p>\n
Hold block with elbows at 90 degree angle (15 seconds)<\/p>\n
OHP x 10<\/p>\n
Hold blocks over head (15 secs)<\/p>\n
OHP x 10<\/p>\n
Hold blocks over head (10 secs)<\/p>\n
Bent over row x 10<\/p>\n
Hold blocks up (15 secs)<\/p>\n
Bent over row x 10<\/p>\n
Hold blocks up (15 secs)<\/p>\n
Chest press x 10<\/p>\n
Hold blocks up (15 secs)<\/p>\n
CHest press x 10<\/p>\n
Hold blocks up (15 secs)<\/p>\n
Curls x 15<\/p>\n
OHP x 15<\/p>\n
Bent over row x 15<\/p>\n
CHest press x 15<\/p>\n
Return Blocks<\/p>\n
<\/p>\n
Mosey back to covered area for DORA<\/p>\n
with partner:\u00a0 100 Carolina dry docks, 100 LBCs, 100 squats.\u00a0 One partner runs to end of covered area, while other partner completes AMRAP.<\/p>\n
<\/p>\n
MARY – usual fare.<\/p>\n
DONE!<\/p>\n
NMM<\/strong><\/p>\n Strong group this morning.\u00a0 #WeFoCo is something real<\/p>\n Cobains for lack of details of NMM.<\/p>\n Appreciate the support of all who posted.<\/p>\n Announcements\/Prayer Requests<\/strong><\/p>\n Shmedfest is coming soon.\u00a0 Check Twitter.<\/p>\n Wiseman Brewery on Tuesdays, portion of proceeds goes to Shmedfest<\/p>\n YHC took us out.\u00a0 Prayers for YHC’s Aunt Karla who passed away yesterday.<\/p>\n <\/p>\n Appreciate the opportunity Sgt. Schultz.\u00a0 Apologize for brevity of BB,<\/p>\n <\/p>\n Be good to each other – Spamalot<\/p>\n","protected":false},"excerpt":{"rendered":" Date:\u00a0 08\/07\/18 Q:\u00a0 Spamalot Pax:\u00a0\u00a0Harden, Bulldog, Burlap, Boomerang, Wobegon, Singing Cowboy, Shake n Bake, Huckleberry, Touch me Not, Vegamite, Schneider, Sgt Schultz, Spamalot An apology, YHC had one of those days at work today.\u00a0 You know the one.\u00a0 Where everyone is playing defense against you.\u00a0 Even your own “teammates” were trying to stop you.\u00a0 […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-5882","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Spamalot","date":"08\/07\/18","pax":"Harden, Bulldog, Burlap, Boomerang, Wobegon, Singing Cowboy, Shake n Bake, Huckleberry, Touch me Not, Vegamite, Schneider, Sgt Schultz, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5882","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5882"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5882\/revisions"}],"predecessor-version":[{"id":5885,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5882\/revisions\/5885"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}