Date: December 20, 2018<\/p>\n\n\n\n
QIC: Offsides<\/p>\n\n\n\n
Pax: Beuller, Heat Meiser, TPS, Goofy, Ziggy Stardust, Argyle,\nWobegon, Morpheus (Wilmington)<\/p>\n\n\n\n
The Pax got to spend some time together as we warmed up and moseyed\nto the wall, the rock pile and then the lido deck. There was little said as we\nworked through our exercises. Either the\nwork load was hard or to easy for the guys since not a grumble was heard. I\nexplained to the group that I wanted the Pax to stay together since I learned\non Monday from Thistle about the loneliness of the holiday season. I thought what a great way to say we are blessed\nand have each other and the importance of knowing you have a group of guys that\ncare.<\/p>\n\n\n\n
The Work Out:<\/p>\n\n\n\n
Warm-O-Rama: all done in cadence<\/p>\n\n\n\n
Side Straddle\nhops x 20, Whirly with a clap x 10, Arm swirly things forward and backward with\nexpanding swirls, Hamstring and quad stretching with a little back extensions after\nthe hamstring stretch.<\/p>\n\n\n\n
Mosey to the wall:<\/p>\n\n\n\n
Wall we had the people chair with\n30 Jack Reachers in cadence<\/p>\n\n\n\n
Rebound drills x 20, squats x 20,\nMike Tyson\u2019s x 10, Reverse lunges x 10 each leg, People\u2019s chair with arm at 90\ndegrees and palms up x 20 seconds, Hand release Mike Tyson\u2019s x 10, Side lunges\nx10 each leg<\/p>\n\n\n\n
Rock Pile:<\/p>\n\n\n\n
Slow in cadence curls x 10 \u2013 2 sets,\nRock cleans with a squat x 10, Skull crushers in slow cadence x 10 \u2013 2 sets<\/p>\n\n\n\n
Mosey to the Lido deck.<\/p>\n\n\n\n
Lido Deck:<\/p>\n\n\n\n
Erkins x\n10, Side step-ups x 10 each leg, Derkins x 10, Front step-ups x 10 each leg,\ndips x 10 \u2013 2 sets<\/p>\n\n\n\n
Hill:<\/p>\n\n\n\n
Backwards\nup the hill and jog back down, Side hop up half way facing one direction at halfway\npoint switch direction and face the opposite. \n<\/p>\n\n\n\n
Circle up for Mary:<\/p>\n\n\n\n
LBC\u2019s x\n20 and then it was Pax choice.<\/p>\n\n\n\n
Announcements:<\/p>\n\n\n\n
YHC had a heck of a time trying to\nfind his recording app on his phone. Finally found it. Christmas was announced. Lienbach park\nconvergence, Christmas in the city was last night, all Thursday work-out will converge at TRQ next week,\nHappy Hour Friday at Fiddling Fish \u2013 3:30 pm<\/p>\n\n\n\n
No Prayer requests were\noffered. <\/p>\n\n\n\n
I completely went brain dead and\nforgot to do name-O-Rama. My apologies\nto the Pax for my lapse.<\/p>\n","protected":false},"excerpt":{"rendered":"
Date: December 20, 2018 QIC: Offsides Pax: Beuller, Heat Meiser, TPS, Goofy, Ziggy Stardust, Argyle, Wobegon, Morpheus (Wilmington) The Pax got to spend some time together as we warmed up and moseyed to the wall, the rock pile and then the lido deck. There was little said as we worked through our exercises. Either the […]<\/p>\n","protected":false},"author":477,"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-7358","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\/7358","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\/477"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7358"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7358\/revisions"}],"predecessor-version":[{"id":7360,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7358\/revisions\/7360"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}