PAX: Goofy, Coal Ash, Boomerang, PITA, Boo Boo, Diddley, Ziggy Stardust, Total Recall, Cheesesteak, The Vig, Drama Queen, Greenspan, Sgt. Schultz, D-Day, Drip, Toe Tag, Hoptoberfest, Palin, The Singing Cowboy, Root Canal, Bulldog, Van Pelt, Manscape<\/p>\n\n\n\n
<\/p>\n\n\n\n
23 PAX began the New Year with a 3 in 1 workout at Hanes Park. The three Tuesday morning Site Qs, PITA (Flatline) , Sgt. Schultz (Parliament) and YHC (Red Line) teamed up to lead a combination of all 3 Tuesday morning workouts in 1. When trying to determine what order these should go in, we deferred to the direction, wisdom and authority of our esteemed Nantan. It went down as follows:<\/p>\n\n\n\n
Warm-O-Rama<\/strong><\/p>\n\n\n\n PITA leads PAX to upper end of YMCA parking lot for:<\/p>\n\n\n\n SSH<\/p>\n\n\n\n IST<\/p>\n\n\n\n Abe Vigoda<\/p>\n\n\n\n Whirlys<\/p>\n\n\n\n PITA leads PAX to the lower end of the parking lot for:<\/p>\n\n\n\n FLATLINE<\/strong><\/p>\n\n\n\n Partner Carry down to other end of parking lot and flapjack going back<\/p>\n\n\n\n Followed by:<\/p>\n\n\n\n Partner up for 1-2-3 DORA<\/p>\n\n\n\n 100 Burpees<\/p>\n\n\n\n 200 LBCs<\/p>\n\n\n\n 300 Squats<\/p>\n\n\n\n One partner does the exercise while the other runs a lap around the parking lot.<\/p>\n\n\n\n Followed by YHC leading the PAX to the track for: <\/p>\n\n\n\n RED LINE<\/strong><\/p>\n\n\n\n Form two roughly equal lines for:<\/p>\n\n\n\n Peloton Run – 2 laps around the track, followed by<\/p>\n\n\n\n 5 minute In and Out Drill – hard on the straightaways and easy around the curves<\/p>\n\n\n\n Then, time to go to the open field at the end of the track for<\/p>\n\n\n\n PARLIAMENT <\/strong><\/p>\n\n\n\n Led by Sgt. Schultz as follows:<\/p>\n\n\n\n PAX carry one or two sandbags and Toy Soldier across the field stopping at each cone to to do 10 reps of the following exercises:<\/p>\n\n\n\n Curls<\/p>\n\n\n\n Skull Crushers<\/p>\n\n\n\n Squats<\/p>\n\n\n\n Upright Rows<\/p>\n\n\n\n Bent Over Rows<\/p>\n\n\n\n Front Rows<\/p>\n\n\n\n Cabbage Patches<\/p>\n\n\n\n Lunge walk back across the field with sand bag and repeat exercises at each cone.<\/p>\n\n\n\n PAX completed two trips down and back.<\/p>\n\n\n\n <\/p>\n\n\n\n COT<\/strong><\/p>\n\n\n\n Announcements<\/p>\n\n\n\n 5th Anniversary workout this Saturday, 1\/5\/19 at 0700, Hanes Park<\/p>\n\n\n\n Goofy’s son is getting married this Saturday !<\/p>\n\n\n\n <\/p>\n\n\n\n YHC took the group out giving thanks for the new year and another opportunity to be out to push and encourage each other.<\/p>\n\n\n\n NMM<\/strong><\/p>\n\n\n\n A lot of hard work by the PAX today, a really great gathering<\/p>\n\n\n\n A little something for everyone, runners, non -runners and especially the PAX who love Burpees<\/p>\n\n\n\n Appreciate the partner work with Drama Queen<\/p>\n\n\n\n YHC’s battery failed on his old school recording device during name-o-rama and relied on memory for the names of the PAX present. Please sound off in the comments if your name was not included.<\/p>\n\n\n\n T-claps to PITA and Sgt. Schultz for their leadership<\/p>\n\n\n\n Bluto, thanks for the keys today, you were missed !<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":" PAX: Goofy, Coal Ash, Boomerang, PITA, Boo Boo, Diddley, Ziggy Stardust, Total Recall, Cheesesteak, The Vig, Drama Queen, Greenspan, Sgt. Schultz, D-Day, Drip, Toe Tag, Hoptoberfest, Palin, The Singing Cowboy, Root Canal, Bulldog, Van Pelt, Manscape 23 PAX began the New Year with a 3 in 1 workout at Hanes Park. The three Tuesday morning […]<\/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":[79,80,78],"tags":[],"class_list":["post-7454","post","type-post","status-publish","format-standard","hentry","category-flatline","category-parliament","category-redline"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7454","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=7454"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7454\/revisions"}],"predecessor-version":[{"id":7460,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7454\/revisions\/7460"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7454"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7454"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}