What a Saturday! \u00a0Seeing Van Gough and Mongoose on the Q at other sites I decided to lure the PAX with a promise to focus on one thing at a time. \u00a018 pax showed up and were able to experience Purgatory today.<\/p>\n
530 – warm o rama<\/p>\n
SSH x 15 IC, IW x 15 IC, Abe Vigoda OYO, Mountain Climbers x 15 IC, Copperhead Squat x 10 IC<\/p>\n
Mosey to the deck<\/p>\n
Focus on legs<\/strong> – \u00a0Bulgarian split squats x 10 IC, alternate leg Bulgarian split squat x 10 IC, rocking chair lunges x 10 IC, alternate leg rocking chair lunges x 10 IC, monkey humper x 10 IC. \u00a0Run a lap around the parking lot to shake out the legs. \u00a0 Bulgarian split squats x 10 IC, alternate leg Bulgarian split squat x 10 IC, rocking chair lunges x 10 IC, alternate leg rocking chair lunges x 10 IC, monkey humper x 10 IC. \u00a0Run a lap around the parking lot to shake out the legs. \u00a0Bulgarian split squats x 5 IC, alternate leg Bulgarian split squat x 5 IC, rocking chair lunges x 5 IC, alternate leg rocking chair lunges x 5 IC, monkey humper x 5 IC.<\/p>\n Mosey to rock pile. \u00a0get a medium sized rock and take it to the wall<\/p>\n Focus on shoulders<\/strong> – Front raises x 10 IC, Overhead press x 10 IC, rocks down – mike Tysons x 10 OYO. \u00a0rest shoulders – rebound drill x 20 OYO. Front raises x 10 IC, Overhead press x 10 IC, rocks down – mike Tysons x 10 OYO. \u00a0rest shoulders – rebound drill x 20 OYO. Front raises x 5 IC, Overhead press x 5 IC, rocks down – mike Tysons x 5 OYO. \u00a0rest shoulders – rebound drill x 10 OYO.<\/p>\n return rocks and pick up 2 small rocks. \u00a0Mosey with rocks to playground<\/p>\n Focus on Back<\/strong> – pull ups AMRAP, bent over fly with rocks x 20, lateral raises x 20. \u00a0tennis courts – run suicides. \u00a0pull ups AMRAP, bent over fly with rocks x 20, lateral raises x 20. \u00a0tennis courts – run suicides.\u00a0pull ups AMRAP, bent over fly with rocks x 10, lateral raises x 10. \u00a0tennis courts – run suicides.<\/p>\n return rocks to pile and mosey to parking lot<\/p>\n Focus on Chest<\/strong> – everyone get some curb – Urkin x 10 IC, Derkin x 10 IC, Urkin x 5 IC, Derkin x 5 IC.<\/p>\n mosey back to start<\/p>\n Mary – Heels to heaven, LBC, penguin crunch, Freddie Mark.<\/p>\n time!<\/p>\n COT – announcements; splash has Q at Mayhem next week. \u00a0Prayers – Betty – new disorder that she is struggling with. \u00a0Palins recovery.<\/p>\n YHC took us out.<\/p>\n MC – offsides came out firing about everything from Goofy’s exposed skin to can I run half a lap instead. \u00a0Goofy approves Abe Vigoda OYO. \u00a0Splash had cold hands and wanted everyone to know- meanwhile goofy was bragging about his insulated gloves and felt a little sweaty. there was more so please help me remember!<\/p>\n strong group this morning. \u00a0I was absolutely burning\/dying at each station but the push of the pax kept me going. \u00a0Great work out there.<\/p>\n thanks for the keys TR! \u00a0I left them in the parking lot, figured you had a new car anyway so you didn’t need these anymore.<\/p>\n HUCK<\/p>\n","protected":false},"excerpt":{"rendered":" What a Saturday! \u00a0Seeing Van Gough and Mongoose on the Q at other sites I decided to lure the PAX with a promise to focus on one thing at a time. \u00a018 pax showed up and were able to experience Purgatory today. 530 – warm o rama SSH x 15 IC, IW x 15 IC, […]<\/p>\n","protected":false},"author":177,"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-7815","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Huckleberry","date":"1\/26\/19","pax":"Bulldog, Pony Express, lace, burlap, doubtfire, offsides, splash, interference, bluto, goofy, spamalot, parkay, razzle dazzle, green acres, undertow, Benjamin button, d day. "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7815","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7815"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7815\/revisions"}],"predecessor-version":[{"id":7816,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7815\/revisions\/7816"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7815"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7815"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7815"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}