PAX: Goofy, Burlap, Bulldog, Argyle, Huckleberry, Touch Me Not, Wobegon, Total Recall, Manscape<\/p>\n\n\n\n
9 PAX for a great morning to be out at Thursday’s core strength workout that went down as follows:<\/p>\n\n\n\n
Warm-O-Rama<\/p>\n\n\n\n
SSH x 20<\/p>\n\n\n\n
IST x 20<\/p>\n\n\n\n
Abe Vigodas x 8<\/p>\n\n\n\n
Overhead Claps x 15<\/p>\n\n\n\n
Seal Claps x 15<\/p>\n\n\n\n
Merkins x 10<\/p>\n\n\n\n
Plank Jacks x 10<\/p>\n\n\n\n
Whirlys x 10<\/p>\n\n\n\n
<\/p>\n\n\n\n
Mosey to Front of Building next to Lido Deck<\/p>\n\n\n\n
20 Squats<\/p>\n\n\n\n
10 Step Ups each leg<\/p>\n\n\n\n
10 Lunges each Leg<\/p>\n\n\n\n
REPEATO<\/p>\n\n\n\n
Long Mosey around parking lot to Rock Pile for<\/p>\n\n\n\n
Overhead Press x 10<\/p>\n\n\n\n
Curls x 10<\/p>\n\n\n\n
Bent over Rows x 10<\/p>\n\n\n\n
Front Raises x 10<\/p>\n\n\n\n
Skull Crushers x 10<\/p>\n\n\n\n
Go to the Wall for 10 Mike Tysons, then back for<\/p>\n\n\n\n
Overhead Press x 15<\/p>\n\n\n\n
Curls x 15<\/p>\n\n\n\n
Bent Over Rows x 15<\/p>\n\n\n\n
WWI Sit-Ups x 15<\/p>\n\n\n\n
Skull Crushers x 15<\/p>\n\n\n\n
Go to the wall for 15 Mike Tysons, then back for<\/p>\n\n\n\n
Overhead Press x 15<\/p>\n\n\n\n
Curls x 15<\/p>\n\n\n\n
Upright Rows x 15<\/p>\n\n\n\n
LBCs x 25<\/p>\n\n\n\n
Skull Crushers x 15<\/p>\n\n\n\n
Take rocks to the wall for <\/p>\n\n\n\n
Wall Sit passing all rocks down the line to each PAX and back<\/p>\n\n\n\n
Followed by Over and Under<\/p>\n\n\n\n
PAX line up in single file and pass each rock over or under to the next PAX down the line and back<\/p>\n\n\n\n
MARY<\/p>\n\n\n\n
Freddie Mercurys<\/p>\n\n\n\n
Mutton Crunch (called by Burlap)<\/p>\n\n\n\n
COT<\/strong><\/p>\n\n\n\n Announcements<\/p>\n\n\n\n 1st Presbyterian Church overflow shelters needs volunteers, contact BAM if interested<\/p>\n\n\n\n YHC took the group out giving thanks and praying that we all be the men He wants us to be<\/p>\n\n\n\n NMM:<\/p>\n\n\n\n Yes, YHC had mercy on the PAX (and himself) by not upping the reps on the third round<\/p>\n\n\n\n Great group today and strong work by all<\/p>\n\n\n\n Always appreciate the support of the PAX<\/p>\n\n\n\n Thanks for the keys Wobegon!<\/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, Burlap, Bulldog, Argyle, Huckleberry, Touch Me Not, Wobegon, Total Recall, Manscape 9 PAX for a great morning to be out at Thursday’s core strength workout that went down as follows: Warm-O-Rama SSH x 20 IST x 20 Abe Vigodas x 8 Overhead Claps x 15 Seal Claps x 15 Merkins x 10 Plank […]<\/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":[114,85],"tags":[],"class_list":["post-7695","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7695","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=7695"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7695\/revisions"}],"predecessor-version":[{"id":7701,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7695\/revisions\/7701"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7695"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7695"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7695"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}