At 5:20AM there were only 2 PAX and my plan for Burpees was not looking well. \u00a0Then a 3rd arrived and it was looking \u00a0better, however partner workout plan was being modified in my head. Alas, 2 more arrived and all is well.<\/p>\n
Warmarama (all in cadence)<\/strong><\/p>\n SSH X15<\/p>\n Mountain Climbers X 15<\/p>\n Hillbillies X 15<\/p>\n Mosey to the flagpole<\/p>\n More Warmarma<\/p>\n In no particular order and the Q admits he needs to work on some things for cadence, order, etc. of routine:<\/p>\n Squats X 15<\/p>\n Plank Jacks X 15<\/p>\n Imperial Stormtroopers X 15<\/p>\n Burpees X 5 on your own<\/p>\n The Thang<\/strong><\/p>\n Mosey to the Rock Pile<\/p>\n Partner up and look for a rock that is agreed upon and talk it over, that what the Q has been told works. \u00a0Sgt. picked a great one.<\/p>\n DORA<\/strong><\/p>\n 100 Bent over rows<\/p>\n 200 Curls<\/p>\n 300 Bench Press<\/p>\n One partner does 1\/2 lap as lunge then runs remainder each time exercise changes, otherwise run lap.<\/p>\n 5 Burpees and …<\/p>\n Mosey to the Lido Deck<\/p>\n Urkins X 20<\/p>\n Step Ups X 10 each leg<\/p>\n Alt Lunges X 10 each leg<\/p>\n Derkins X 15<\/p>\n Burpees X 5<\/p>\n Repeato<\/p>\n Mosey to cars for MARY<\/strong><\/p>\n Burpees X 6<\/p>\n MARY by PAX<\/p>\n LBC’s, Protractors, Freddie Mercuries, WWII (Schultzy Style), Penguin Crunches<\/p>\n COT<\/strong><\/p>\n Undertow’s daughter as she starts back to school, his father with a recent diagnosis and further tests<\/p>\n Hoser’s family as they face the new norm, prayers for peace and healing<\/p>\n Announcements:<\/p>\n Schmedfest and how to make it even better by going to Wisemen on Tuesdays.<\/p>\n YHC took us out with prayers for those mentioned above and those not mentioned, those who suffer with addiction both openly and in private.<\/p>\n Burpees totaled 85 for the PAX-first 50 for Hoser who walked this earth for 50 years and left a mark on many a man, including YHC and the total of 85 is for my mom aka Scottie who helped mold me into the man I am today and celebrates her 85th this month.<\/p>\n Not much mumble chatter this AM, the Q was just glad to lead a PAX that he respects and learned some new facts from their lives. \u00a0Thanks Schultzy for picking just the right rock!<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" At 5:20AM there were only 2 PAX and my plan for Burpees was not looking well. \u00a0Then a 3rd arrived and it was looking \u00a0better, however partner workout plan was being modified in my head. Alas, 2 more arrived and all is well. Warmarama (all in cadence) SSH X15 Mountain Climbers X 15 Hillbillies X […]<\/p>\n","protected":false},"author":203,"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-5914","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Boomerang","date":" August 9, 2018","pax":"Wobegon(WB),Sgt. Schultz, Undertow, Ziggy Stardust, Boomerang(WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5914","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5914"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5914\/revisions"}],"predecessor-version":[{"id":5920,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5914\/revisions\/5920"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5914"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5914"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5914"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}