Q: Drip<\/p>\n\n\n\n
Date: 12\/21\/2019<\/p>\n\n\n\n
The Pax: Thistle, Root Canal, Cheesesteak, Chisel, Zema, Palin, Posthole<\/p>\n\n\n\n
Warm o Rama: SSH, Large Twirley Arms Things (both ways!) WHTC, and Abe Vigodas. <\/p>\n\n\n\n
The Thang: <\/p>\n\n\n\n
Mosey around park:<\/strong> A quick BTW as we started the Mosey….’We’ll Bear Crawl all bridges we come to.’ At the Stage: Extra Stretching and Plank Dips<\/p>\n\n\n\n Mosey to upper parking lot.<\/strong> First Bridge encounter<\/p>\n\n\n\n 1 Burpee, run across the parking lot, 2 Burpees run back, 3 Burpees run across….up to 6 Burpees<\/p>\n\n\n\n Partner Carry \u00a0to train tracks\u00a0\u00a0switch half way<\/strong><\/p>\n\n\n\n At the Tracks; Partner A: WW2 sit ups\u00a0 B: 10 hanging toe touches or side crunches\u00a0\u00a0 x3\u00a0 <\/p>\n\n\n\n 30 Partner pull ups<\/p>\n\n\n\n Mosey to Coal Pit and\nPlank jacks until 6<\/strong><\/p>\n\n\n\n Partner Wheel barrow across coal pit switching every 3 columns<\/p>\n\n\n\n Mosey to Nissen Bldg.<\/strong> <\/p>\n\n\n\n Grinder with 4 groups A: Jump Squats at Nissen Bldg, B: Mike Tysons andLong Branch Trail sign\u00a0 C: Run down cobble stones to benches and 10 Box Jumps or Step ups. D, Start as Runners\u00a0 Repeat each station 3 times<\/p>\n\n\n\n Mosey to Med School\u00a0\u00a02nd\u00a0and\u00a03rd\u00a0Bridge\u00a0Encounters<\/strong><\/p>\n\n\n\n 100 Dips\/Tricep Pushups in cadence with partner switch at 10. <\/p>\n\n\n\n Back to Bailey Park\u00a0via\u00a0stairs\u00a0to\u00a0avoid\u00a0anymore\u00a0bridges<\/strong><\/p>\n\n\n\n 2 Minutes of Mary <\/strong>by Committee<\/p>\n\n\n\n NMM:\u00a0<\/strong>The Force was truly with YHC this as am as I was able to block Palin’s Jedi mind tricks to go to a dry parking deck. The fact that no rain was falling also hurt his argument. Zema had his guns on display this morning prompting Palin to suggest that someone should invent a sleeveless jacket, but the Pax quickly pointed out that it had been done and was referred to as a vest. Not fond of extra stretching, RC dropped a bomb halfway through that part of the workout and we quickly cleared the stage and moseyed on. YHC started worrying Thistle wasn’t getting in enough running today when he suggested we needed to run to the Nissen Bldg on 4th street. The Grinder didn’t have much of an effect on Chisel as he plowed right through all the stations. There were a few upright Bears on the first bridge to the Med school, including me…good to have a push there from Post Hole. YHC was ready to omaha the third bridge when Zema declared “Rules and Rules”. Glad to be partnered with Cheesesteak for the dips\/tricep pushups to get through them. <\/p>\n\n\n\n Announcements\/COT:\u00a0<\/strong>See Twitter for your Holiday F3 Schedule. Fiddlin’ Fish at 3:30 today. Please\u00a0keep Cheesesteaks’ family member and his family in your prayers over the Holidays. YHC closed the workout with the COT. A pleasure to workout with you men today. Everyone put in 150 percent effort! <\/p>\n\n\n\n Cheesesteak, the keys fell out of my pocket under the train tracks. <\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":" Q: Drip Date: 12\/21\/2019 The Pax: Thistle, Root Canal, Cheesesteak, Chisel, Zema, Palin, Posthole Warm o Rama: SSH, Large Twirley Arms Things (both ways!) WHTC, and Abe Vigodas. The Thang: Mosey around park: A quick BTW as we started the Mosey….’We’ll Bear Crawl all bridges we come to.’ At the Stage: Extra Stretching and Plank […]<\/p>\n","protected":false},"author":473,"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-7357","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7357","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7357"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7357\/revisions"}],"predecessor-version":[{"id":7361,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7357\/revisions\/7361"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7357"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7357"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7357"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}