Sorry for the belated Conspiracy post. \u00a08 hearty Pax showed up for a beautiful morning at Hanes Park. \u00a0Not a bad crowd considering it’s the middle of Spring Break for many of us.<\/p>\n
Warm-a-Rama<\/p>\n
YHC always like to to start off with a warm up lap around the track and this morning was no exception. \u00a0Following our lap, we launched into SSH, Imperial Storm Trooper, Whirly’s, Abe Vigodas and Arm Swirly Things.<\/p>\n
The Thang:<\/p>\n
In on honor of MIB, the Pax moseyed to the base of the Intimidator. \u00a0Running straight up the hill would be too easy. \u00a0Therefore, YHC called for a backward run with 5 stops. \u00a0At each cross street, the Pax executed hand release \u00a0Burpees. \u00a0We started with 4, and added 4 more to each stop. \u00a0After 20 Burpees at the top of the hill we had knocked out 60. \u00a0Great job!<\/p>\n
Next we moseyed back to the playground where we paired up for Reverse Rows on on the swing set. \u00a0One pax would row, while his partner took a lap around the sidewalk. \u00a0After 4 turns not he swing, my arms were like noodles.<\/p>\n
Mosey to the tennis shelter for 7 layers of dip. \u00a0After a set of double count dips, we executed 10 reps of the following:<\/p>\n
A right leg step up, left leg step up, box jump, derkins, erkins and merkins.<\/p>\n
A quick run to the pull up bars where each pack took 2 turns executing a simple 20 second chin up. \u00a0The Pax was instructed to hold a position with their chin above the bar and their legs pulled to their chest. \u00a0Another crowd pleaser.<\/p>\n
We had enough time for 5 minutes of Mary.<\/p>\n
COT
\nYHC reminded the Pax of the importance of this week and the ultimate sacrifice that was made by our Savior. \u00a0Root Canal took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"
Sorry for the belated Conspiracy post. \u00a08 hearty Pax showed up for a beautiful morning at Hanes Park. \u00a0Not a bad crowd considering it’s the middle of Spring Break for many of us. Warm-a-Rama YHC always like to to start off with a warm up lap around the track and this morning was no exception. […]<\/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":[82],"tags":[],"class_list":["post-8717","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Mutton","date":"04\/17\/2019","pax":"Mutton, Lamb Chop(WB), Root Canal(WD), Snookie, Chisel, Van Pelt, Traeger, Razzie"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8717","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=8717"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8717\/revisions"}],"predecessor-version":[{"id":8721,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8717\/revisions\/8721"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8717"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}