Pax: The Singing Cowboy, Vegemite, Fingers (WD), Cheese Curd (WB), Schneider (WB)<\/p>\n
Warm Up:<\/p>\n
SSH<\/p>\n
Mtn. Climbers<\/p>\n
Arm Swirly Things F & B<\/p>\n
Steve Earls<\/p>\n
Seal Claps<\/p>\n
Overhead Claps<\/p>\n
The Thang:<\/p>\n
Mosey to shelter and grab bricks. Informed pax that we were having a pre party workout to celebrate my upcoming birthday this weekend.<\/p>\n
Instructed pax to circle up to perform a Circle Jerk. It went like this. Run in place until instructed to perform exercise. Reps were determined by Q or pax as we went clockwise around the circle starting with the Q.<\/p>\n
Exercises performed<\/p>\n
Burpee, number called by Q<\/p>\n
Curls for the girls, number called by pax<\/p>\n
Merkins, number called by pax<\/p>\n
Squats with bricks, number called by pax<\/p>\n
Overhead press, number called by pax<\/p>\n
IST, number called by pax<\/p>\n
WW2 sit-ups, number called by Q<\/p>\n
Skull crushers, number called by pax<\/p>\n
SSH, number called by pax<\/p>\n
Burpee, number called by Q<\/p>\n
Grab some bench for Dips, Irkins, L & R leg step up\u2019s<\/p>\n
Return bricks and mosey back to parking lot for Mary<\/p>\n
Mutton Crunch L & R, Gas pumps, LBC, Penguin Crunch, American Hammer, Roselitas, Superman Banana, body destroyers.<\/p>\n
<\/p>\n
Fin<\/p>\n
Announcements:<\/p>\n
Great to have Cheese Curd form Area 51 with us this morning.<\/p>\n
BBBC tomorrow Ice Dancer on Q. Look for routes on the Twitter<\/p>\n
Fingers took us out.<\/p>\n
Mash I threw the keys on the roof of the shelter. That\u2019s what you get for not attending.<\/p>\n","protected":false},"excerpt":{"rendered":"
Pax: The Singing Cowboy, Vegemite, Fingers (WD), Cheese Curd (WB), Schneider (WB) Warm Up: SSH Mtn. Climbers Arm Swirly Things F & B Steve Earls Seal Claps Overhead Claps The Thang: Mosey to shelter and grab bricks. Informed pax that we were having a pre party workout to celebrate my upcoming birthday this weekend. Instructed […]<\/p>\n","protected":false},"author":384,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87,116],"tags":[],"class_list":["post-6454","post","type-post","status-publish","format-standard","hentry","category-the-distillery","category-wefoco"],"acf":{"q":"Schneider ","date":"9-27-18","pax":"The Singing Cowboy, Fingers (WD), Vegemite, Cheese Curd (area 51) (WB), Schneider (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6454","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\/384"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6454"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6454\/revisions"}],"predecessor-version":[{"id":6455,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6454\/revisions\/6455"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6454"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6454"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}