Warm up<\/p>\n
Yoga Warm up<\/p>\n
Challenge #1 Push up challenge<\/strong> 2:00min- max reps<\/p>\n 40 = 96% less likely to have heart problem<\/p>\n Mozy around the block<\/em><\/p>\n Push up training- Tabata style\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><\/p>\n Negatives- plank to chest on terra firma 5 secs count- repeato x10<\/p>\n Reverse plank- 30 sec<\/p>\n Side plank 30sec x2<\/p>\n Low plank 30 sec<\/p>\n Mozy <\/em><\/p>\n Partner work- Tabata style<\/em><\/p>\n Partner pull ups negatives and fast feet alternating<\/em><\/p>\n Partner leg toss<\/em><\/p>\n Partner Pull ups<\/em><\/p>\n Defensive Back Drills inbetween sets<\/strong><\/p>\n Mozy <\/em><\/p>\n 3 man grinder- max per set- each team member does each 2x<\/p>\n Parker Peters\/ rocking lunges<\/p>\n Squats with leg kicks\/ low flutter<\/p>\n Plank Jacks\/ up dog- to \u2013down dog<\/p>\n <\/p>\n Mary<\/p>\n 1 min of low flutter, low dolly and 6 inch.<\/p>\n <\/p>\n <\/p>\n Focus of this workout was to push ourselves and to challenge our norms.<\/p>\n Some Questions to ponder:<\/p>\n How is my form?<\/p>\n Am I doing this correct? Can I make this harder? Am I complacent?<\/p>\n Is this a new Exercise?<\/p>\n Can I push my mind to overcome my physical limitations?<\/p>\n <\/p>\n Attempted to focus the Pax with these questions in mind. The 40 pushup challenge was achieved by all from my perspective. We push ourselves and one another each time we show up. If you see me dragging or my form out of alignment call me out. I may grumble but ultimately I appreciate another set of eyes watching my six. I pledge to myself and the Pax that I will continue to show up for you as well as for myself. Thanks Gents! Appreciate you allowing me to lead you today.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Warm up Yoga Warm up Challenge #1 Push up challenge 2:00min- max reps 40 = 96% less likely to have heart problem Mozy around the block Push up training- Tabata style\u00a0\u00a0\u00a0\u00a0\u00a0 Negatives- plank to chest on terra firma 5 secs count- repeato x10 Reverse plank- 30 sec Side plank 30sec x2 Low plank 30 sec […]<\/p>\n","protected":false},"author":476,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[],"class_list":["post-8214","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Cheesesteak","date":"3.2.19","pax":"Splash,Undertow, TPS, Benjamin Button, Dr. Tootcanal, Goofy, Spam-a-Lot, Boomerang, Singing Cowboy, Touch me Not, Drip, Tweety Bird, Cheesesteak, Bulldog"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8214","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\/476"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8214"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8214\/revisions"}],"predecessor-version":[{"id":8215,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8214\/revisions\/8215"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}