Seven PAX in total enjoyed to following workout this morning<\/p>\n
Warm up: Imperial Storm Trooper, then full lap of the park in reverse peloton formation.<\/p>\n
Gather at Tennis Shelter for Tabata, Four rounds of the following with a lap of the track in between sets:<\/p>\n
\u2022 Derkin\/Merkin
\n\u2022 Alternating Lunges
\n\u2022 Russian Twist
\n\u2022 Arm Dips
\n\u2022 Squats
\n\u2022 WWII<\/p>\n
Followed by Mary:<\/p>\n
Low flutter
\nPenguin crunch
\nFreddy Mercury
\nHeals to Heaven
\nPlank
\nLBCs<\/p>\n
Announcements: Marble Arch Relay at WIB tomorrow.<\/p>\n
Prayer Requests: Lambchop’s sister Jenny, did not pass through the police academy, for future plans.<\/p>\n
YHC took us out.<\/p>\n
Any exercise with\u00a0 “side” in it is right out, also scratch jumps hops or burps so the PAX had to endure a 1.2 mile running warm up.\u00a0 YHC provide a community safety vest with flashers that could be passed as the peloton advanced.\u00a0 Someone kept track of the pace noting that it varied from 6:00 min\/mi to 9:00 min\/mi (when YHC had the lead…)\u00a0 This was a fast group.<\/p>\n
Tabata is a beautiful thing since the Q does not have to count.\u00a0 Music provided by The Boss, REM and The Who.\u00a0 VanPelt tried to meet women by cutting off a runner on the track, she may have sped up intentionally.\u00a0 Don’t underestimate Dr. Seuss speed, he sandbagged early then ripped us on the last lap.<\/p>\n
All the PAX were helpful for Mary.\u00a0 I believe it was Cheesesteak who let the slowest FM\u00a0 ever “hey it’s my bike…” but it was knee friendly.\u00a0 VanPelt countered with the fastest Heels to Heaven… we said “20,” but I feel pretty sure I got in like five.”<\/p>\n
And that was a wrap.\u00a0 Grateful to lead these men this morning!<\/p>\n","protected":false},"excerpt":{"rendered":"
Seven PAX in total enjoyed to following workout this morning Warm up: Imperial Storm Trooper, then full lap of the park in reverse peloton formation. Gather at Tennis Shelter for Tabata, Four rounds of the following with a lap of the track in between sets: \u2022 Derkin\/Merkin \u2022 Alternating Lunges \u2022 Russian Twist \u2022 Arm […]<\/p>\n","protected":false},"author":139,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-8407","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"JuiceBox","date":"3\/20\/19","pax":"Dr. Suess (WB), Lambchop, Cheesesteak, Snookie, Razzie, VanPelt (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8407","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\/139"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8407"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8407\/revisions"}],"predecessor-version":[{"id":8410,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8407\/revisions\/8410"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}