A lucky 13 gathered at Hanes Park for a Lysol and Mutton co-lead beatdown. \u00a0Unfortunately, Lysol crapped out, literally, and the Pax was left with a solo Q. \u00a0While Lysol was missed a solid beatdown was not. \u00a0YHC always likes a theme and this morning it was all about the Burpee Benjamin. \u00a0Details to follow.<\/p>\n
After a warm up lap around the track warm-a-rama commenced:<\/p>\n
SSH x 25<\/p>\n
10 Burpees<\/p>\n
Imperial Storm Troopers x 20<\/p>\n
Carolina Dry Docks x 15<\/p>\n
Peter Parkers x 15<\/p>\n
Whirly with a Clap x 10<\/p>\n
Abe Vigoda x 10<\/p>\n
10 Burpees<\/p>\n
Mosey to the Intimidator<\/p>\n
For those who enjoyed my Q \u00a0at IS a few weeks ago,this was eerily similar.<\/p>\n
Backward run to each stop sign. 4 Burpees at the first sign, 8 at the next, 12, 16 and then 20 at the top.<\/p>\n
That is 60 Burpees + 20 prior = 80 total.<\/p>\n
Run back to the stone wall entrance to Hanes Park for 7 layers of dip.<\/p>\n
After each round of dips we did the following:<\/p>\n
Wall sit, erkins, derkins, crunchy frogs, one legged squats, Merkins and two others that escape me<\/p>\n
Mosey to the playground for 3 man grinders<\/p>\n
1 Pax stays at the swings for reverse rows and squats<\/p>\n
2 other partners run to the tennis courts for step ups<\/p>\n
Each Pax executed each exercise 3 times<\/p>\n
Mosey to the tennis back boards for Noah’s arc relay races<\/p>\n
The Pax split into 2 teams. \u00a0One Pax from each team raced to one end and back while the remaining Pax stayed in a wall sit. \u00a0On the way down a different animal walk was called before sprinting back. \u00a0Duck walks, bear crawls, inch worms and crab walks were popular.<\/p>\n
Mosey back to the parking lot for a brief round of Mary.<\/p>\n
<\/p>\n
When making our plans for the morning, Lysol suggested having the Pax express what they were thankful for this holiday. \u00a0Family, friends, health and F3 were all mentioned numerous times. \u00a0Indeed we have much to be grateful for this time of year. \u00a0We must also remember many of us may have experienced a loss or a significant change in our family situation that can make this time of year difficult. \u00a0Friendship is one of the pillars of F3. \u00a0Let’s look out for one another!<\/p>\n","protected":false},"excerpt":{"rendered":"
A lucky 13 gathered at Hanes Park for a Lysol and Mutton co-lead beatdown. \u00a0Unfortunately, Lysol crapped out, literally, and the Pax was left with a solo Q. \u00a0While Lysol was missed a solid beatdown was not. \u00a0YHC always likes a theme and this morning it was all about the Burpee Benjamin. \u00a0Details to follow. […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[105,1],"tags":[],"class_list":["post-6992","post","type-post","status-publish","format-standard","hentry","category-convergence","category-uncategorized"],"acf":{"q":"Mutton","date":"11\/22\/2018","pax":"Mutton, Plunger, Greenspan, Green Acres, Bluto, Lamb Chop, Drip, Singing Cowboy, Lace, Swamp Thing, Cherry Pie, Splash, Bull Dog"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6992","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6992"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6992\/revisions"}],"predecessor-version":[{"id":6998,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6992\/revisions\/6998"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6992"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6992"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6992"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}