{"id":7736,"date":"2019-01-21T16:11:21","date_gmt":"2019-01-21T20:11:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7736"},"modified":"2019-01-21T16:11:23","modified_gmt":"2019-01-21T20:11:23","slug":"bipolar-vortex-0-f3ws-pax-1","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/01\/bipolar-vortex-0-f3ws-pax-1\/","title":{"rendered":"(bi)Polar Vortex-0 F3WS PAX -1"},"content":{"rendered":"\n<p>11 PAX<\/p>\n\n\n\n<p>What the hell &#8211; I just did the BB from #Purgatory. Might as well knock this one out, too, right?<\/p>\n\n\n\n<p>So this Polar Vortex thingy apparently is all over the road &#8211; upper 40s\/low 50s Saturday and Sunday, and then 18 degrees this AM. WTH?! But that wouldn&#8217;t stop 11 from putting in the work and getting better. Constant movement was the name of the game in order to stay warm, so here&#8217;s how it went:<\/p>\n\n\n\n<p>SSH, IWs, Mountain Climbers, OH Claps<\/p>\n\n\n\n<p>At the shelter: R &amp; L leg step ups, Irkins, Box Jumps (x2 rounds of 10 reps each)<\/p>\n\n\n\n<p>At the tennis court run to first corner, Appollo Creed to second corner, run to third corner, Appollo Creed back to first corner (x 3 rounds)<\/p>\n\n\n\n<p>Mosey to TJ Middle School &#8211; Rocky Balboa&#8217;s x 20; Mike Tyson&#8217;s x 10<\/p>\n\n\n\n<p>Mosey to bus drop-off lot &#8211; GRINDERS &#8211; Squats\/LBCs; Merkins\/Low Dolleys; Lunges\/Penguin Crunches<\/p>\n\n\n\n<p>Mosey to staircase behind school:  sprint every step up, jog back down x 3 rounds; every other step up, jog back down x 3; bear crawl up x 1<\/p>\n\n\n\n<p>People&#8217;s Chair with Jack Reachers x 10 in cadence x 2; Donkey Kicks x 2<\/p>\n\n\n\n<p>Mosey to track and attempt Peleton run on outside of track (lots of frozen puddles on the track). Abort, and head back to parking lot.<\/p>\n\n\n\n<p>Shelter:  Dips x 10 in cadence, Box Jumps x 10 (two rounds each)<\/p>\n\n\n\n<p>MARY: Heels to Heaven x 15, Mutton Crunch x 15, Low Flutter Kicks x 15<\/p>\n\n\n\n<p>CoT <\/p>\n\n\n\n<p>Announcements\/Prayer Requests:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Prayers for @Palin &#8211; he&#8217;s having surgery for the &#8220;plumbing in his brain&#8221; (his direct quote so no one thinks I&#8217;m being an a**hole)<\/li><\/ul>\n\n\n\n<p>NMM:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Not a whole lot of talking\/#MC this AM. Might of had something to do with the temps and &#8220;light breeze&#8221;.<\/li><li>We had @Alphabet from Corporate HQ out of CLT. Think we passed the &#8220;audit&#8221;. Glad to have you with us this AM, brother.<\/li><li>@Zima had on sweatpants AND a sweatshirt. But don&#8217;t be fooled. He still ran to the workout from home. And then graciously declined an offer to be driven home. And that doesn&#8217;t hurt my feelings one bit &#8211; it is @Zima, afterall. <\/li><li>Forgot to bring the dumbphone out for nameorama; hence, no PAX listed. But there were definitely 11 of us. #Cobains<\/li><\/ul>\n\n\n\n<p>Hope everyone got home and warmed up quickly. I know I did. And went back to bed, to boot. #Glorious!<\/p>\n\n\n\n<p>Thanks for the keys, @Greenspan. <\/p>\n\n\n\n<p>Aye<\/p>\n","protected":false},"excerpt":{"rendered":"<p>11 PAX What the hell &#8211; I just did the BB from #Purgatory. Might as well knock this one out, too, right? So this Polar Vortex thingy apparently is all over the road &#8211; upper 40s\/low 50s Saturday and Sunday, and then 18 degrees this AM. WTH?! But that wouldn&#8217;t stop 11 from putting in [&hellip;]<\/p>\n","protected":false},"author":71,"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-7736","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\/7736","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\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7736"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7736\/revisions"}],"predecessor-version":[{"id":7737,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7736\/revisions\/7737"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7736"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}