TITLE: Off-Campus Mini WIBs at #DawgPound<\/p>\n
DATE: 08\/18\/18<\/p>\n
PAX: Ice Dancer, Butter Maker (WB), Light Brigade, Red Eye, Fingers (WD)<\/p>\n
QIC: Fingers<\/p>\n
——————–<\/p>\n
5 PAX gathered in the gloom of Tanglewood park expecting some running and a beatdown while enjoying the environs of the park. Instead, they were treated to a “mini” version of @Zima’s WIB workout from this past Thursday and lots of running OUTSIDE the park. And boy was it FUN! Here’s how it went…<\/p>\n
Warm-o-rama<\/strong> Mini-WIBs<\/strong> Stops & Exercises:<\/strong> Novant hospital parking lot:<\/em> Parking lot in front of pond by Morgan Elementary school:<\/em> Trinity Elms retirement community:<\/em> Mexican Restaurant parking lot:<\/em> Return to start (~4.1mi)<\/em><\/p>\n Mary:<\/strong> @IceDancer took us out with words of thanks and praise.<\/p>\n Announcements & COT:<\/strong><\/p>\n Aye!<\/p>\n","protected":false},"excerpt":{"rendered":" TITLE: Off-Campus Mini WIBs at #DawgPound DATE: 08\/18\/18 PAX: Ice Dancer, Butter Maker (WB), Light Brigade, Red Eye, Fingers (WD) QIC: Fingers ——————– 5 PAX gathered in the gloom of Tanglewood park expecting some running and a beatdown while enjoying the environs of the park. Instead, they were treated to a “mini” version of @Zima’s […]<\/p>\n","protected":false},"author":58,"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-6017","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Fingers","date":"08\/18\/18","pax":"Ice Dancer, Butter Maker (WB), Light Brigade, Red Eye, Fingers (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6017","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6017"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6017\/revisions"}],"predecessor-version":[{"id":6134,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6017\/revisions\/6134"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6017"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6017"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6017"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nall exercises IC<\/em>
\nSSH x15, Abe Vigoda x10, IW x15<\/p>\n
\nall exercises OYO<\/em><\/p>\n\n
\nMexican Restaurant parking lot:<\/em>
\n– CDD
\n– Arm destroyer<\/p>\n
\n– HR merkins
\n– Wide merkins<\/p>\n
\n– Squats
\n– Pulse Lunges (x20 each leg)<\/p>\n
\n– Mike Tysons
\n– Heels to Heaven<\/p>\n
\n– Elbow Plank Jax
\n– Low Dolly<\/p>\n
\nall applicable exercises x15 reps IC<\/em>
\nPenguin Crunch, Mutton Crunch, Protractor, Freddie Mercury, LBC<\/p>\n\n