- \n
- Mosey down to lower lot<\/span><\/li>\n
- Run through each listed exercise (except American Hammers) x 5 IC<\/span><\/li>\n<\/ul>\n
The Thang<\/b><\/p>\n
- \n
- The loop:<\/span>\n
- \n
- Mosey out from lower parking and turn right toward lake house<\/span><\/li>\n
- Run up hill towar towards Reynolds House<\/span><\/li>\n
- Turn right towards Village Entrance<\/span><\/li>\n
- Turn right towards #Estate launch point<\/span><\/li>\n
- Veer down hill to lower parking lot for exercises<\/span><\/li>\n<\/ul>\n<\/li>\n
- Exercises – Add an exercise after each lap. 10 reps OYO each.per lap<\/span><\/li>\n<\/ul>\n
- \n
- Sumo Squat<\/span><\/li>\n
- Wall Sit \/ Overhead Clap<\/span><\/li>\n
- American Hammers<\/span><\/li>\n
- Pulse Lunge (no alternate) x 5 each<\/span><\/li>\n
- Al Gore \/ Seal Clap<\/span><\/li>\n
- American Hammers<\/span><\/li>\n
- Monkey Humper<\/span><\/li>\n
- SSH<\/span><\/li>\n
- American Hammers<\/span><\/li>\n
- Ice Skaters<\/span><\/li>\n
- Sobriety Style Arm Swirly Things<\/span><\/li>\n
- American Hammers<\/span><\/li>\n
- Squat Jumps<\/span><\/li>\n
- High Knees x 4 \/ Ground Touch<\/span><\/li>\n
- American Hammers<\/span><\/li>\n
- Calf Raise<\/span><\/li>\n
- Peter Parker<\/span><\/li>\n
- American Hammers<\/span><\/li>\n<\/ol>\n
CoT<\/b><\/p>\n
- \n
- No prayer requests<\/span><\/li>\n
- YHC took us out giving thanks for the morning, and encouraging us to love our wives and family, be role models for our children and lift up those who could use some love in their life<\/span><\/li>\n<\/ul>\n
NMM<\/b><\/p>\n
- \n
- Between <\/span>3 and 3.2 miles<\/b> covered this morning from 11-12 laps from the PAX.<\/span><\/li>\n
- Total reps including Warm-o-rama round: <\/span>210 American Hammers, 310 leg exercises with shoulder movements; 350 leg-only exercises: <\/b>130 Sumo Squats, 120 Wall Sit\/Overhead Claps, 100 Pulse Lunges, 90 Al Gore\/Seal Claps, 70 Monkey Humpers, 60 SSH, 40 Ice Skaters, 30 Sobriety Style Arm Swirly Things, 10 HK\/Ground Touches 10 Peter Parker<\/span><\/li>\n
- YHC attempted to ask each PAX what their Valentine\u2019s Day plans were\u2026 most of us weren\u2019t up to much. Should we step up our romance game?<\/span>\n
- \n
- @VanPelt\u2019s M was working so he was going to have a beer.<\/span><\/li>\n
- @Greenspan had plans involving his wife and daughter<\/span><\/li>\n
- @RootCanal did his work the day prior<\/span><\/li>\n
- @Zima had no plans<\/span><\/li>\n
- @Litterbox was going out with his M<\/span><\/li>\n
- @CherryPie had no plans<\/span><\/li>\n
- @TheVig had no plans<\/span><\/li>\n
- YHC was cooking dinner, but had already handed out flowers and purchased cards and candy.<\/span><\/li>\n<\/ul>\n<\/li>\n
- YHC told the PAX of the neck and wrist injuries that I was dealing with at the time, and explained that was why our work was so heavily leg focused\u2026 with some shoulders and abs. <\/span><\/li>\n
- @Litterbox was in a league of his own this morning, miles ahead of the PAX\u2026 well maybe just about a half a lap. He said the workout played to his strengths, and YHC would agree. #HateHate #TClaps<\/span><\/li>\n
- Thanks to @Greenspan for giving YHC a push this morning. He and I ran together most of the time, and he often pushed the pace. <\/span><\/li>\n
- @CherryPie was sandbagging again, attempting to fly by @Greenspan and YHC towards the end, but he declared \u201cGo gettem, VG\u201d on the hill when YHC kept pace.<\/span><\/li>\n
- @Zima declared he was dragging and his legs were sore from the previous days 5 miler, likely with a weight vest, and paired with 1000 merkins. For \u201cdragging\u201d, he was never far behind a rested YHC. #ScaryStrong<\/span><\/li>\n
- @RootCanal never appeared to bring out his alter ego #DrTootCanal during the American Hammers; a Valentine\u2019s Day gift we can all appreciate!<\/span><\/li>\n
- Good to see my fellow Van PAX in @VanPelt at #WIB. YHC\u2019s favorite moment was when he declared \u201coh boy, here it comes\u201d as @Zima harrassed YHC about a lack of an official pre-blast. YHC kept it civil. #LifeHappens<\/span><\/li>\n
- @TheVig later said he was cursing my name during #OGs the next day. But at least his squats were nice and deep!<\/span><\/li>\n
- Apologies for the late posting of this BackBlast\u2026 it was mostly written, but never posted because YHC was\u2026. lazy?<\/span><\/li>\n<\/ul>\n
Always a pleasure to be amongst such great men in the morning, even when injured! Thanks for the Keys, @Thistle! You’ve been a great #WIB Site-Q, and YHC is confident @CherryPie will carry the torch well!<\/p>\n
![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2019\/02\/IMG_4583-768x1024.jpg\")
<\/p>\n","protected":false},"excerpt":{"rendered":"A special Valentine’s Day WIB proved to an oddball of sorts for YHC. Dealing with a Pinched nerve in my neck from a Monday workout, and Sprained wrist from a Friday workout… YHC’s ability to do the usual favorites (Merkins, Pull-Ups, Bear Crawls) was off the table. With a limited set of options, YHC chose […]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-8088","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Van Gogh","date":"02\/14\/2019","pax":"Litterbox (WB), Root Canal (WD), Zima, Greenspan, Cherry Pie, The Vig, Van Pelt, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8088","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8088"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8088\/revisions"}],"predecessor-version":[{"id":8092,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8088\/revisions\/8092"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8088"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8088"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8088"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- @Greenspan had plans involving his wife and daughter<\/span><\/li>\n
- Total reps including Warm-o-rama round: <\/span>210 American Hammers, 310 leg exercises with shoulder movements; 350 leg-only exercises: <\/b>130 Sumo Squats, 120 Wall Sit\/Overhead Claps, 100 Pulse Lunges, 90 Al Gore\/Seal Claps, 70 Monkey Humpers, 60 SSH, 40 Ice Skaters, 30 Sobriety Style Arm Swirly Things, 10 HK\/Ground Touches 10 Peter Parker<\/span><\/li>\n
- YHC took us out giving thanks for the morning, and encouraging us to love our wives and family, be role models for our children and lift up those who could use some love in their life<\/span><\/li>\n<\/ul>\n
- Wall Sit \/ Overhead Clap<\/span><\/li>\n
- Run up hill towar towards Reynolds House<\/span><\/li>\n
- Mosey out from lower parking and turn right toward lake house<\/span><\/li>\n
- Run through each listed exercise (except American Hammers) x 5 IC<\/span><\/li>\n<\/ul>\n