6 pax gathered at Charlie Foxtrot after YHC posted about doing something that has never been done before. \u00a0They had no idea what was about to happen…..<\/p>\n
0530 – warm o rama – SSH, IW, Abe V, arm swirly, merkin<\/p>\n
lets mosey…..wait…..everyone grab one brick from the back of my car. \u00a0okay, now lets mosey with our brick to the Morgan elementary parking lot.<\/p>\n
put your bricks down, we will need them later.<\/p>\n
Tabata – 25 sec on, 10 sec rest. \u00a03 sets. \u00a04 exercises. – burpees, merkins, mountain climbers, squats<\/p>\n
Mosey to the back of the school where the logs are. \u00a0break up into 2 groups of 3. \u00a0each group select one log for their team. \u00a0mosey with log and bricks to the playground. \u00a0Here we go……..<\/p>\n
so you will routinely see Dora, ladders, and grinders at the Dash Pax \u00a0workouts. \u00a0but what if we combined all three together?<\/p>\n
THE THANG: the dora ladder grinder – one pax stays on the playground, performs up to 5 pull ups and then starts with a descending exercise (300\/200\/100). \u00a0the other pax mosey across the field the to the track, one pax carries the log (which was the baton used to travel back and forth), one pax stays at the track to perform ascending exercises (100\/200\/300). \u00a0pax with log moseys back in grinder fashion and trades positions at the playground.<\/p>\n
Exercises – 5 pull ups at every exchange (or flex arm hang for 5 secs); with bricks- 100 curls, 200 lateral raises, 300 WWII; 300 squats, 200 merkins, 100 low flutter.<\/p>\n
round 2 – pull ups and 300 SSH, 200 calf raises, 100 overhead press; monkey humpers, mountain climbers, and something (my paper got wet and I don’t remember).<\/p>\n
mosey to put logs back and then mosey back to start.<\/p>\n
time.<\/p>\n
YHC took us out thanking HIM for our mental and physical strength. \u00a0please help us find those that are seeking HIM and those that need to find HIM.<\/p>\n
<\/p>\n
MC<\/p>\n
lots of complaints about the lack of music during Tabata. \u00a0the hazing continued during the workout so I start a “kids pop” station. \u00a0no one said another word \u00a0at least not to me.<\/p>\n
never let Zima pick out your team log-thats just advice for all dash pax. \u00a0pretty sure it was full of lead.<\/p>\n
Sour was getting after it and carrying the log like it was nothing<\/p>\n
first time working out with 60 minutes…..dude is strong!!<\/p>\n
Hardin has gotten into incredible shape, not sure he broke a sweat.<\/p>\n
Boomerang was pushing the group all day.<\/p>\n
everyone hated the logs. \u00a0they got heavy and carrying them across the field got old.<\/p>\n
in the end, the combination was fun. \u00a0no patent – use and improve as you see fit!<\/p>\n
<\/p>\n
Huckleberry<\/p>\n","protected":false},"excerpt":{"rendered":"
6 pax gathered at Charlie Foxtrot after YHC posted about doing something that has never been done before. \u00a0They had no idea what was about to happen….. 0530 – warm o rama – SSH, IW, Abe V, arm swirly, merkin lets mosey…..wait…..everyone grab one brick from the back of my car. \u00a0okay, now lets mosey […]<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8594","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Huckleberry","date":"4\/6\/19","pax":"Zima, Hardin, Sour Mash, 60 Degrees, Boomerang, Huckleberry"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8594","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8594"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8594\/revisions"}],"predecessor-version":[{"id":8595,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8594\/revisions\/8595"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}