I had a plan to have teams of 2 race in a kind of a obstacle course. \u00a0With only 5 Pax, I re-imagined the plan and all 5 of us traveled around Hanes Park area together.<\/p>\n
Warm-up: \u00a020x SSH, 15x IST, 10x Abe Vigodas.<\/p>\n
We ran first to playground<\/p>\n
Station 1: Playground<\/b><\/p>\n
LAT Pull-ups:<\/b>\u00a0 <\/span>Do lat pull-ups on swing until partner 1 does 20 lat pull-ups<\/p>\n SQUATS:<\/b>\u00a0 <\/span>Do squats until partner 2 does 20 squats<\/p>\n Run up Clover Street to first stop sign. \u00a0<\/span><\/p>\n BURPEEs:<\/b>\u00a0 <\/span>ALTERNATE BURPEEs until team has completed 20 burpees (can\u2019t start #2 until partner has finished #1). \u00a0 \u00a0 <\/span>Run back to playground<\/p>\n LAT Pull-ups:<\/b>\u00a0 <\/span>Do lat pull-ups on swing until partner 2 does 20 lat pull-ups<\/p>\n SQUATS:<\/b>\u00a0 <\/span>Do squats until partner 1 does 20 squats<\/p>\n Run to Tennis court shelter. \u00a0At this point, we abandoned plan and just did 20x on own (or as noted in cadence)<\/p>\n Station 2: Tennis Shelter<\/b><\/p>\n DIPS:<\/b>\u00a0 <\/span>20 dips<\/p>\n DERKINS:<\/b>\u00a0 <\/span>20 derkins<\/p>\n Run around track<\/p>\n DIPS:<\/b>\u00a0 <\/span>20 dips<\/p>\n DERKINS:<\/b>\u00a0 <\/span>20 derkins<\/p>\n Run on track (clockwise) to open field inside track<\/p>\n BEAR CRAWL<\/b> across field to other side of track, run to blocking sled<\/p>\n Station 3: Blocking Sled<\/b><\/p>\n Blocking Sled:<\/b>\u00a0 <\/span>Each pax pushed blocking sled for 20 yards while others did overhead claps and seal claps and arm circles.<\/p>\n CRAB WALK<\/b> under blocking cage the run to behind baseball backstop<\/p>\n Station 4: Behind baseball backstop<\/b><\/p>\n TIRE:<\/b> Each pax grabbed small tire<\/p>\n 20x OVERHEAD PRESS:<\/b>\u00a0<\/span><\/p>\n 20 ROWs<\/b><\/p>\n 20 CURLS<\/b><\/p>\n Run to right field and back<\/p>\n 20x OVERHEAD PRESS:<\/b><\/p>\n 20 ROWs<\/b><\/p>\n 20 CURLS<\/b><\/p>\n Run to Reynolda and then turn left on Reynolda and toward Buena Vista.\u00a0 <\/span>Stop at first set of stairs<\/p>\n Station 5: By steps on path up towards Reynolds auditorium<\/b><\/p>\n 20 Lunges<\/b><\/p>\n 20 Heels to heaven<\/b><\/p>\n Run up path to top of hill by Reynolda auditorium.\u00a0 <\/span>Mosey to bottom of grass hill<\/p>\n Bear Crawl<\/b> to top of hill<\/p>\n Station 6: Path at top of hill by Reynolds auditorium<\/b><\/p>\n 20 Lunges<\/b><\/p>\n 20 Heels to heaven<\/b><\/p>\n Mosey to picnic benches at Reynolds High School<\/p>\n Station 7: Picnic Benches<\/b><\/p>\n 20 dips<\/p>\n 20 alternating leg step-ups<\/p>\n Mosey to pull up bars<\/p>\n Station 8: Pull-up bars<\/b><\/p>\n Pull-ups:<\/b>\u00a0 <\/span>Pull-ups until team has completed 20 pull-ups (1 partner at a time)<\/p>\n Mosey to tennis practice area – wall<\/p>\n Station 9: Tennis wall<\/b><\/p>\n 20 Mike Tysons<\/b><\/p>\n 20 Balls to Wall<\/b><\/p>\n Bear crawl across<\/p>\n 20 second wall sit<\/p>\n Mosey to tennis bench area<\/p>\n Station 10: Tennis benches<\/b><\/p>\n 20x dips<\/p>\n 20x alternating leg step-ups<\/p>\n Some mary – alphabet and something else that hurt<\/p>\n 20 Pickle Pounders<\/p>\n <\/p>\n Notes:<\/p>\n I was hurting.<\/p>\n Chatter included the pax’s begrudging appreciation for Lululemon attire and Lamb Chop’s repeat of his Balls to Wall humor.<\/p>\n Kapow’s Race that morning<\/p>\n F3 Xmas Party on December 15<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" I had a plan to have teams of 2 race in a kind of a obstacle course. \u00a0With only 5 Pax, I re-imagined the plan and all 5 of us traveled around Hanes Park area together. Warm-up: \u00a020x SSH, 15x IST, 10x Abe Vigodas. We ran first to playground Station 1: Playground LAT Pull-ups:\u00a0 Do […]<\/p>\n","protected":false},"author":65,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93,1],"tags":[],"class_list":["post-6920","post","type-post","status-publish","format-standard","hentry","category-impossible-situation","category-uncategorized"],"acf":{"q":"Roosevelt","date":"11\/03\/2018","pax":"Palin, Lambchop, Beebo, Little Piggy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6920","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\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6920"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6920\/revisions"}],"predecessor-version":[{"id":6921,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6920\/revisions\/6921"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6920"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6920"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}