Date: 01\/11\/19<\/p>\n\n\n\n
Q: Whirly<\/p>\n\n\n\n
Pax: Posthole, Blue Steel, Cheesesteak, Inkspot, Snooki, Chisel, Dr. Seuss, TSA, Whirly<\/p>\n\n\n\n
9 Pax gathered on a cold morning to hear Burns\u2019 DMX Christmas playlist. Burns wasn\u2019t there, but Inkspot was, and that more than offset the disappointment of not being able to listen to DMX\u2019s Christmas playlist.<\/p>\n\n\n\n
Warmorama<\/p>\n\n\n\n
SSH X 20 IC<\/p>\n\n\n\n
IST X 20 IC<\/p>\n\n\n\n
CLAPPING WHIRLYS X 20 IC<\/p>\n\n\n\n
SUN GODS (SMALL FORWARD, SMALL BACKWARD, LARGE FORWARD, LARGE BACKWARD) X 10 IC<\/p>\n\n\n\n
The Thang<\/p>\n\n\n\n
Mosey to the open area behind the Incendiary (had to look that up)<\/p>\n\n\n\n
Not satisfied with the fact that YHC has an exercised named in his honor, YHC has come up with a workout routine that YHC has humbly named \u201cThe Whirly.\u201d It goes like this:<\/p>\n\n\n\n
Find a bench, wall, etc.<\/p>\n\n\n\n
Box jumps x 20 OYO<\/p>\n\n\n\n
Dirkins x 10 IC <\/p>\n\n\n\n
Left leg step ups x 20 IC<\/p>\n\n\n\n
Dips x 10 IC
<\/p>\n\n\n\n
Right leg step ups x 20 IC<\/p>\n\n\n\n
Irkins x 10 IC<\/p>\n\n\n\n
Climb the stairs to the street, have one rabbit run counterclockwise around the block and the remaining pax run clockwise around the block. The pax that run clockwise around the block turn around and join the rabbit either when they see the rabbit, or meet him running in the opposite direction. <\/p>\n\n\n\n
Repeats the same routine, reducing the reps by 5 each time, but trying to keep the tempo the same or increase the tempo since doing less reps, until we got down to 5 reps on the exercises.<\/p>\n\n\n\n
The rabbits were: Snooki, Dr. Seuss, Chisel and Cheesesteak<\/p>\n\n\n\n
Mosey to the adjacent parking deck.<\/p>\n\n\n\n
BLIMPS- in intervals of 5, starting with 5, stopping to do an exercise at each landing between the ramps.<\/p>\n\n\n\n
Onc at the top of the parking deck, we descended the stairs in order of slowest runner to fastest runner and ran jailbreak style back to the park.<\/p>\n\n\n\n
Mary<\/p>\n\n\n\n
Low flutter x 20 IC<\/p>\n\n\n\n
LBC x 20 IC<\/p>\n\n\n\n
Mutton crunch x 10 IC each side<\/p>\n\n\n\n
Low Dolly x 20 IC<\/p>\n\n\n\n
Gas pump x 20 IC<\/p>\n\n\n\n
Penguin Crunch x 20 IC<\/p>\n\n\n\n
FIN<\/p>\n\n\n\n
Announcements<\/p>\n\n\n\n
No announcements<\/p>\n\n\n\n
Moleskin<\/p>\n\n\n\n
It was great to see Inkspot out there- he hasn\u2019t lost a step, was still smoking me on the running. #whenIgrowup<\/p>\n\n\n\n
Dr. Seuss is fast- reminds me of Litterbox.<\/p>\n\n\n\n
Burns and YHC are in a competition to see which one of us can goad the other into Q\u2019ing UA and then not showing up. So far the score is tied 1-1. #truthnugget<\/p>\n\n\n\n
Cheesesteak has now done \u201cThe Whirly\u201d quite a few times now, but hasn\u2019t boycotted yet. Thanks for posting and for the keys.<\/p>\n\n\n\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Date: 01\/11\/19 Q: Whirly Pax: Posthole, Blue Steel, Cheesesteak, Inkspot, Snooki, Chisel, Dr. Seuss, TSA, Whirly 9 Pax gathered on a cold morning to hear Burns\u2019 DMX Christmas playlist. Burns wasn\u2019t there, but Inkspot was, and that more than offset the disappointment of not being able to listen to DMX\u2019s Christmas playlist. Warmorama SSH X […]<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-7579","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7579","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7579"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7579\/revisions"}],"predecessor-version":[{"id":7580,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7579\/revisions\/7580"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}