When scheduled Q THE Singing Cowboy sent out the call for a substi-Q, one brave Pax answered the call.\u00a0 TClaps to Offsides for stepping up.\u00a0 As site-Q, YHC knew it was also my responsibility to assist.\u00a0 So the Pax were greeted by a two-headed Q for this week’s rendition of the best Saturday workout around.<\/p>\n
<\/p>\n
YHC started off with the ever popular crowd favorite – THE FIVE POINT DISCLAIMER.\u00a0 Seriously, am I the only one who does this?\u00a0 Corporate will not be happy.\u00a0 However, with a FNG present – even the most jaded veteran Pax would agree that it was called for.<\/p>\n
With the legal stuff out of the way, it was time to get started.<\/p>\n
Warm-o-Rama – the usual selection of feel-good stuff.\u00a0 SSH, IST, Arm swirly things, jack reachers, seal claps, squats.\u00a0 All IC, all x 12-15 (or thereabouts).<\/p>\n
<\/p>\n
Mosey to covered sidewalk for:\u00a0 Fast feet x 25 IC.<\/p>\n
<\/p>\n
Then onwards to the rock pile and select a medium sized rock suitable for running.<\/p>\n
<\/p>\n
Back to the front of the school for:\u00a0 Suicides with Rocks.<\/p>\n
<\/p>\n
One set of suicides without rocks to make sure the Pax knew how to do them.\u00a0 Check!<\/p>\n
Then – run with rock to first light pole.\u00a0 Perform 5 reps of exercise.\u00a0 Leave rock there, return to start.\u00a0 Then back to first light pole, grab rock and continue to second light pole.\u00a0 Perform 10 reps of exercise.\u00a0 Then return to start with rock.\u00a0 Then perform 20 reps of exercise.\u00a0 Totaling 35 reps total.<\/p>\n
Exercises were:\u00a0 curls, overhead presses, bent over rows, squats.<\/p>\n
Return to rock pile and perform Skull crushers x 20 IC.<\/p>\n
Return rocks and hand keys over to Offisides.<\/p>\n
<\/p>\n
****Note to readers****at the posting of this (admittedly late) BB, Offsides has not provided YHC with his write up.<\/p>\n
<\/p>\n
Suffice to say – Offsides kicked out butts.\u00a0 There was wall work with Jack Reachers, Mike Tysons, Planks, mountain climbers.<\/p>\n
We also went to Lido deck for single leg step-ups (both legs), dips, Merkins, Derkins.\u00a0 Lots and lots of reps there.\u00a0 We also ran around the parking lot a few times.<\/p>\n
<\/p>\n
Then came some horrible partner work that involved LBCs and running up that damn hill towards the parking lot.\u00a0 150 LBCS?\u00a0 Blah.<\/p>\n
Finished with Mary and time was called.<\/p>\n
<\/p>\n
NMM<\/strong><\/p>\n If you enjoyed this workout, please thank YHC and Offsides.<\/p>\n If you hated it…you should have stepped up to Q.<\/p>\n Our FNG was Nick Spoiler (?).\u00a0\u00a0 Anesthesiologist at Baptist Hospital.\u00a0\u00a0Went to Clemson for undergrad.\u00a0 Why?\u00a0 A girl…his ex-wife.\u00a0\u00a0Most recently in Philly.\u00a0 Into biking.\u00a0 Cottontail was thrown out as this dude is FAST. After some consideration, Nick is know known as…..HIPAA.\u00a0\u00a0Good ol’ doctors.\u00a0 Welcome HIPAA!!!<\/p>\n <\/p>\n Announcements<\/strong><\/p>\n There were some.<\/p>\n <\/p>\n Offsides took the group out.<\/p>\n A pleasure being with the Pax on a beautiful morning.\u00a0 Thanks Offsides.\u00a0 The site-Q appreciates it.\u00a0 YHC kept the keys.<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" When scheduled Q THE Singing Cowboy sent out the call for a substi-Q, one brave Pax answered the call.\u00a0 TClaps to Offsides for stepping up.\u00a0 As site-Q, YHC knew it was also my responsibility to assist.\u00a0 So the Pax were greeted by a two-headed Q for this week’s rendition of the best Saturday workout around. […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-8582","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Spamalot and Offsides","date":"04\/06\/19","pax":"Burlap, Parkay (WB), Goofy, Benjamin Button, THE Pony Express, Bluto, Cousin Roy (WD), TPS, Deductible, Undertow, Bulldog, FNG f\/k\/a Nick Spoiler (?) - HIPAA, Offsides, Spamalot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8582","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8582"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8582\/revisions"}],"predecessor-version":[{"id":8583,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8582\/revisions\/8583"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8582"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8582"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8582"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}