{"id":6614,"date":"2018-10-15T08:03:36","date_gmt":"2018-10-15T12:03:36","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6614"},"modified":"2018-10-15T08:03:36","modified_gmt":"2018-10-15T12:03:36","slug":"shoulders-smoked-at-the-outhouse","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/shoulders-smoked-at-the-outhouse\/","title":{"rendered":"Shoulders Smoked at the Outhouse"},"content":{"rendered":"<p>PAX: Starfish (R), Manscape (RR), Greenspan, Zima, Bevo, Van Pelt (R\/Q).<\/p>\n<p>Six showed up on a cool, crisp day at the Outhouse.\u00a0 Starfish delayed his travels back to Texas so he could be with us.\u00a0 #KindSoul.\u00a0 Greenspan planted the shovel flag.\u00a0 A disclaimer only a banker could give was vocalized.\u00a0 Thus, we began.<\/p>\n<p>Warm-O-Rama<\/p>\n<ul>\n<li>SSH x 20<\/li>\n<li>Frogger x 10<\/li>\n<li>Low Slow Squat x 15<\/li>\n<li>Merkins x 10<\/li>\n<li>IW x 15<\/li>\n<li>Arm swirl thingies x 10 forward and x 10 backward<\/li>\n<\/ul>\n<p>The Thang which was done:<\/p>\n<ul>\n<li>Shelter work:\u00a0 Respects perform rounds of 20 dips, 20 jump ups (step ups) and 20 derkins while young uns run to gazebo and perform 10 jump squats.\u00a0 Flap Jack.\u00a0 Repeato for 3 rounds.<\/li>\n<\/ul>\n<p>Mosey to the tennis court for some more fun.<\/p>\n<ul>\n<li>\n<ul>\n<li>Rack &amp; Stack Suicides: stop 1 is 10 froggers (each time you hit the stop), stop 2 is 10 cliff climbers, stop 3 is 10 low plank jacks, and stop 4 is 10 burpees. Recover with some monkey humpers<\/li>\n<li>Plank Line\u2014PAX line up shoulder to shoulder in plank position. PAX 1 works his way down the line in a plank walk, stopping to perform 2 hand slap merkins with each of the other PAX. Continue until all have joined in.<\/li>\n<li>Triple Nickel\u2014Run to far end of court. 5 hand release merkins. Back for 5 donkey kick merkins. 5 rounds. Recover with some LBC\u2019s and a lap around courts. (I think)<\/li>\n<\/ul>\n<p>We felt we needed a visit from our ol\u2019 friend, Jack Webb. 1 merkin + 4 jack reachers. Continue up to 10 merkins + 40 jack reachers.<\/p>\n<p>Finish with rounds of Mary\u2014Freddie Mercury, Cherry Pie Straight Legged Death Crunches, Dolly, Protractor from Hades.<\/p>\n<p>Done.<\/li>\n<\/ul>\n<p>Moleskine:<\/p>\n<p>Not sure about the rest of the PAX, but YHC had trouble washing his hair. Wait, YHC doesn\u2019t have any hair\u2026had trouble brushing teeth. The shoulders were definitely worked today. YHC tried to mix in some upper body work (for those of us with soccer arms) with some decent cardio.<\/p>\n<p>All performed at a top level, including Zima who led most of the way. Strong push by all on the Jack Webbs.<\/p>\n<p>The plank line started a little wobbly\u2026due 100% to poor instructions from the Q. It was certainly clear in my head; just didn\u2019t translate. Aren\u2019t you glad we only had 6 PAX?<\/p>\n<p>Was nice to be at the AO closest to my house. Thanks, Greenspan, for the opportunity.<\/p>\n<p>Announcements: Several PAX have obstacle course stuff happening. Several are running marathons\/events in coming weeks. Several are just slacking off.<\/p>\n<p>YHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PAX: Starfish (R), Manscape (RR), Greenspan, Zima, Bevo, Van Pelt (R\/Q). Six showed up on a cool, crisp day at the Outhouse.\u00a0 Starfish delayed his travels back to Texas so he could be with us.\u00a0 #KindSoul.\u00a0 Greenspan planted the shovel flag.\u00a0 A disclaimer only a banker could give was vocalized.\u00a0 Thus, we began. Warm-O-Rama SSH [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,76],"tags":[],"class_list":["post-6614","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-outhouse"],"acf":{"q":"Van Pelt","date":"10\/15\/2018","pax":"Starfish, Manscape, Greenspan, Bevo, Zima, Van Pelt"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6614","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\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6614"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6614\/revisions"}],"predecessor-version":[{"id":6616,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6614\/revisions\/6616"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6614"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6614"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6614"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}