9 Pax braved the rain to help celebrate my 53 laps around the sun. \u00a0As promised, we stayed as dry as we could in the RJR deck. \u00a0The theme of the morning was 3 man grinders at it went something like this:<\/p>\n
Warm-a-rama<\/p>\n
SSH x 25 \u00a0No we did not do 53 of anything<\/p>\n
Imperial Storm Trooper x 20<\/p>\n
Whirly’s with a clap x 20<\/p>\n
Abe Vigoda x 15<\/p>\n
With not a lot talking, we broke into 3 man teams for a series of grinders as we made our way up 5 levels of the deck.<\/p>\n
1st round – Pull ups and Burpees<\/p>\n
2nd round – Merkins and Squats<\/p>\n
3rd round – \u00a0Low Flutter and Raggedy Anns<\/p>\n
4th round – Mountain Climbers and Monkey Humpers<\/p>\n
5th round – Mutton Crunch and Pickle Pounders<\/p>\n
Everyone executed 2 rounds before moving to the next level of the deck<\/p>\n
Now we had to work our way back down using a progressive BLIMP strategy<\/p>\n
5 Burpees on the top level, sprint to the next level for 5 Burpees and 10 Lunges.<\/p>\n
Sprint to to the next level for the first BL and add 15 Imperial Storm Troopers<\/p>\n
BLI on the next level and add 20 merkins<\/p>\n
BLIM on the next level and add 30 Plank Jacks<\/p>\n
BLIMP and Finnish with 40 Squats<\/p>\n
6:15 came fast and there was no time for Mary.<\/p>\n
Thanks again for the PAX that braved the weather. \u00a0That’s what parking decks are for at 5:30am<\/p>\n
YHC took us out thinking God for the gift of healthy bodies and showing us the way to be the men we need to be for our families and communities.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
9 Pax braved the rain to help celebrate my 53 laps around the sun. \u00a0As promised, we stayed as dry as we could in the RJR deck. \u00a0The theme of the morning was 3 man grinders at it went something like this: Warm-a-rama SSH x 25 \u00a0No we did not do 53 of anything Imperial […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1,91],"tags":[],"class_list":["post-8132","post","type-post","status-publish","format-standard","hentry","category-uncategorized","category-urban-assault"],"acf":{"q":"Mutton","date":"02\/22\/2019","pax":"Mutton, Root Canal, Drip, Whirly, Undertoe, Snookie, Jar Jar, Cheese Steak, Starfish"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8132","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8132"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8132\/revisions"}],"predecessor-version":[{"id":8137,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8132\/revisions\/8137"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}