Perfect morning for some hill work on Buena Vista. PAX gathered at Rebecca & Co.<\/p>\n
Warmorama: SSH, Abe Vigoda, IST, Toy Soldier<\/p>\n
Van Gogh decided to join us after we completed warming, we did a couple Abe for his benefit (is it 5:30 or 5:35?? ….. I always forget)<\/p>\n
Variation on the previously performed workout. Exercises designated at 100, 200, 300…. 800 meter increments.<\/p>\n
PAX sprint up to each successive 100 meter marker, perform exercise(s), then mosey to bottom.<\/p>\n
The THANG<\/p>\n
100— 25 (dc) Mountain Climbers & Low Flutter<\/p>\n
200— 20 Ranger Merkin & Mutton Crunch (each leg)<\/p>\n
300— Wheel of Merkin- 5 each- 3 laps around<\/p>\n
400— 40 Squat & Monkey Humpers<\/p>\n
500— 10 (dc) Peter Parker & 20 Wide Merkin<\/p>\n
600— 25 (dc) Freddie Merc<\/p>\n
700— 20 Hand Release Merkin & Heels to Heaven<\/p>\n
800— 10 Burpees & 20 (dc) Shoulder Taps<\/p>\n
MC was present, mostly encouraging words. Zima stated the next iteration of this workout should be performed with weight (eye roll)<\/p>\n
<\/p>\n
COT<\/p>\n
Holiday Party at Brookberry Farm, Dec 15. Keep eye on Twitter for more details.<\/p>\n
Bam 2.0 (Kapow) having a 5K on Muddy Creek Greenway. This Saturday, Nov 10 at 10AM, $10. Great flat course. Can donate if not able to join.<\/p>\n
Sign up for Spartan ultra beast Spartanburg 9 days, open slot due to cancellation, ripe for the picking! See Van Gogh.<\/p>\n
Prayers for Burns wife having surgery, Boo Boo’s wife beginning cancer treatment. Those suffering with addiction.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Perfect morning for some hill work on Buena Vista. PAX gathered at Rebecca & Co. Warmorama: SSH, Abe Vigoda, IST, Toy Soldier Van Gogh decided to join us after we completed warming, we did a couple Abe for his benefit (is it 5:30 or 5:35?? ….. I always forget) Variation on the previously performed workout. […]<\/p>\n","protected":false},"author":402,"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-6863","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Litterbox","date":"11\/8\/18","pax":"Burlap, Hazer, Cherry Pie, Thistle (WD), Root Canal, Van Gogh, Palin, Zima, Don Quixote, Greenspan, YHC (wb)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6863","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\/402"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6863"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6863\/revisions"}],"predecessor-version":[{"id":7309,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6863\/revisions\/7309"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}