PAX: The Vig, Cherry Pie, Thistle (R), Screech, Root Canal (R), Jar Jar, Lampchop, Snookie, FNG Will (now Hot & Now), Barbie, Swiss Miss, Little Piggy, Hazer (R), Razzie, Posthole, Focker, Chisel, Van Pelt (R-Q).<\/p>\n
With the weather in the mid-20\u2019s, YHC wasn\u2019t sure if the turnout would be strong. With 10 minutes to go, there was 1 other car and The Vig, fresh from his morning run to the site.\u00a0 Then, the cars started coming.<\/p>\n
With the rather chilly temp and wind, Root Canal wore 2 pair of tights, 4 sweatshirts, toboggan, and a scarf. Chisel had on a long sleeve t-shirt.<\/p>\n
To my surprise, we did have an FNG. It is dark in the parking lot and folks are bundled up (except Chisel); hard to tell who is new and who is not.\u00a0 Will piped up that he was, in fact, new.\u00a0 Therefore, full banker-level disclaimer given and off we went.<\/p>\n
The Thang<\/u><\/p>\n
Warm Up:<\/p>\n
SSH x 20<\/p>\n
Abe Vigoda x 10<\/p>\n
Merkins x 10<\/p>\n
Mountain Climbers x 20<\/p>\n
Low plank jack x 10<\/p>\n
Low slow squat x 20<\/p>\n
<\/p>\n
YHC realized that, other than OG\/Tractors, this is likely my last Q before Christmas. What better way to celebrate than several trips around the track, stopping at each corner to perform exercises for the 12 Days of Christmas (with a Hallelujah).\u00a0 We added a new exercise and worked our way down to 1 at each corner of the track (so, 12 burpees, 24 low plank jacks, etc.)<\/p>\n
<\/p>\n
1\u00a0\u00a0\u00a0\u00a0 Burpee<\/p>\n
2\u00a0\u00a0\u00a0\u00a0 Low Plank Jacks<\/p>\n
C\u00a0\u00a0\u00a0\u00a0 Carolina Dry Docks x 3<\/p>\n
H\u00a0\u00a0\u00a0\u00a0 Hand release merkins x 4<\/p>\n
R\u00a0\u00a0\u00a0\u00a0 Rosalitas x 5<\/p>\n
I\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Imperial Walkers x 6<\/p>\n
S\u00a0\u00a0\u00a0\u00a0 Squat Jumps x 7<\/p>\n
T\u00a0\u00a0\u00a0\u00a0 T-Bombs x 8 (new one for most, including YHC)<\/p>\n
M\u00a0\u00a0\u00a0\u00a0 Mountain Climbers x 9<\/p>\n
A\u00a0\u00a0\u00a0\u00a0 Alternating Shoulder Taps x 10<\/p>\n
S\u00a0\u00a0\u00a0\u00a0 Sit-ups x 11<\/p>\n
Hallelujah (arm raises) x 12<\/p>\n
Spells (kinda) 12 Christmas + a hallelujah. You\u2019re welcome.<\/p>\n
Off to the courts\/backboard. Grab some wall.\u00a0 Peoples Chair with 20 arm raises + 15 donkey kicks + 10 count BTW.\u00a0 A little People\u2019s Donkey Balls to keep us honest.<\/p>\n
Bear Crawl to other side, crawl bear back. 10 Mike Tysons<\/p>\n
Crab Walk to other side, walk crab back. 10 Mike Tysons.<\/p>\n
Rack & Stack Suicides. First round is 5 merkins.\u00a0\u00a0 Second is 5 merkins + 10 Jump Squats + 5 merkins.\u00a0 Third round is 5 merkins + 10 jump squats + 15 mountain climbers + 10 jump squats + 5 merkins.\u00a0\u00a0 Last round (you the get the idea)\u2014the 4th<\/sup> stop was 20 burpees– #crowdpleaser.<\/p>\n A little Mary on the smooth, moon-lit surface with flutter, box cutter, heels to heaven, and LBC. Done.<\/p>\n <\/p>\n Moleskine<\/u><\/p>\n Yea, I realize it is a little early to celebrate the 12 days. But, the Moravian Star was shining on top of Novant\u2014good inspiration.\u00a0 The PAX pretty much stayed together and in cadence on the exercises.\u00a0 YHC had trouble remembering the number and the exercise.\u00a0 Old age will do that to you.\u00a0 Someone usually bailed me out.<\/p>\n T-Bombs are a new and exciting exercise. Crab position.\u00a0 1 = legs extended.\u00a0 2 = legs extended and spread.\u00a0 3 = legs back together.\u00a0 4 = legs back \u201cup\u201d in crab position.\u00a0 YHC needed an exercise that started with \u201cT\u201d other than tabata.\u00a0 It seemed be a good core workout and looks almost as attractive as monkey humpers.<\/p>\n Cherry Pie is a really ssllloooowww counter. With BTW, he was charged with a 10-count, which took 3 \u00bd minutes.<\/p>\n Welcome to Will Cash: 4.5 years in W-S; 3 kids; works at Krispy Kreme; from Wilson, NC; went to Elon; First Presbyterian.\u00a0 Now Hot & Now (b\/c we need a hot & now).<\/p>\n Announcements<\/u><\/p>\n Beer Run this Friday (Nov 30), 5:30 p.m., West Salem Public House<\/p>\n YHC took us out. Enjoyed our time together.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" PAX: The Vig, Cherry Pie, Thistle (R), Screech, Root Canal (R), Jar Jar, Lampchop, Snookie, FNG Will (now Hot & Now), Barbie, Swiss Miss, Little Piggy, Hazer (R), Razzie, Posthole, Focker, Chisel, Van Pelt (R-Q). With the weather in the mid-20\u2019s, YHC wasn\u2019t sure if the turnout would be strong. With 10 minutes to go, […]<\/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":[82],"tags":[],"class_list":["post-7039","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Van Pelt","date":"11\/28\/2018","pax":"The Vig, Cherry Pie, Thistle (R), Screech, Root Canal (R), Jar Jar, Lampchop, Snookie, FNG Will (now Hot & Now), Barbie, Swiss Miss, Little Piggy, Hazer (R), Razzie, Posthole, Focker, Chisel, Van Pelt (R-Q)."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7039","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=7039"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7039\/revisions"}],"predecessor-version":[{"id":7041,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7039\/revisions\/7041"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}