PAX: Greenspan, Zima, Root Canal, Manscape<\/p>\n
YHC thought it was just going to him and the Site Q for awhile. Then in drove Zima followed by Root Canal during the warm-up and we were off and running as follows:<\/p>\n
Warm-Up<\/strong> Mosey To:<\/p>\n Jefferson Middle School Parking Lot (had to go to lower parking lot, lights not on in main parking lot)<\/p>\n Go from one end of the parking lot to the other and back<\/p>\n Back Pedal to other end – do 50 squats, run back REPEAT<\/strong><\/p>\n Mosey to Wall for<\/p>\n Partner Up Followed by mosey back to shelter for:<\/p>\n 10 step ups each leg MARY<\/strong> COT<\/strong><\/p>\n Announcements Prayer Requests YHC took the group out giving thanks for being able to be out and for those with health issues and those struggling with addiction.<\/p>\n NMM<\/strong> PAX: Greenspan, Zima, Root Canal, Manscape YHC thought it was just going to him and the Site Q for awhile. Then in drove Zima followed by Root Canal during the warm-up and we were off and running as follows: Warm-Up SSH X 20 IC IST X 15 IC Abe Vigodas X 20 IC Whirlys X […]<\/p>\n","protected":false},"author":45,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-7027","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Manscape","date":"11\/26\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7027","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\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7027"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7027\/revisions"}],"predecessor-version":[{"id":7029,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7027\/revisions\/7029"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7027"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7027"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSSH X 20 IC
\nIST X 15 IC
\nAbe Vigodas X 20 IC
\nWhirlys X 15 IC
\nArm Circles X 20 both directions<\/p>\n
\nApollo Creed to other end – do 40 LBCs, run back
\nKaraoke to other end – do 30 Plank Jacks – run back
\nZuckerbergs to other end – do 20 merkins – run back
\nRun to other end – do 10 Burpees – run back<\/p>\n
\nPartner 1 does Wall Sit, Partner 2 runs lap around building, then flapjack
\nPartner 1 does Carolina Dry Docks, Partner 2 runs lap around building, then flapjack
\nPartner 1 planks, Partner 2 runs lap around building, then flapjack<\/p>\n
\n20 Dips
\n10 Irkins
\n20 Dips
\n10 Dirkins
\n20 Dips<\/p>\n
\nVarious exercises called by the PAX<\/p>\n
\nF3 Christmas Party – December 15th – Brookberry Farm Clubhouse<\/p>\n
\nPrayers for Greeenspan’s father as decisions are made for cancer treatment<\/p>\n
\n – A great morning as the rain held off for the workout
\n – A real pleasure to be with these guys, all strong workers
\n – Appreciate Greenspan’s dedication as Site Q for this AO, thanks for the keys!<\/p>\n","protected":false},"excerpt":{"rendered":"