OK.\u00a0 Look.\u00a0 I knew I was scheduled to Q this workout today, but it didn’t really register until yesterday evening, and I had to get a workout planned before my bedtime.\u00a0 That didn’t leave much time at all.\u00a0 I thought about making it a really fun, interesting workout for the Pax, but I’ve done that so many times before, I decided that it seemed right to make today’s workout boring and repetitive.\u00a0 So, here’s what that looks like:<\/p>\n
Roaming warmarama:\u00a0 run around various parts of the Meadowlark AO, stopping occasionally for traditional warm up exercises such as SSH, IW, arm swirly things, squats, OH claps, merkins, Abe Vigoda, etc.\u00a0 We finished down by the soccer field.<\/p>\n
Next up:\u00a0 line up at the goal line, and lunge walk 10 steps, then do 5 merkins.\u00a0 All the way across the field.\u00a0 Return trip was 5 broad jumps, then 5 merkins.\u00a0 Boring and brutal.\u00a0 Nice.<\/p>\n
Taking a break with a mini-mary of LBC, low flutter, and something else.<\/p>\n
Next routine:\u00a0 Start in 1 corner of the field, then visit the other corners.\u00a0 First stop, 5 CDD, 5 squats, 5 OH claps.\u00a0 Increase to reps of 10, 20 and 40 as we visit each corner.\u00a0 Congrats to Spamalot for figuring out the pattern before it was over.\u00a0 Finish up with 40 man maker merkins, calf raises, and seal claps.<\/p>\n
Mosey back to parking lot for something really dumb:\u00a0 Bear Crawl defensive back drills.\u00a0 We did these for about 5 parking spaces longer than we should have.\u00a0 Terrible.<\/p>\n
Finish up with Mary.\u00a0 We did multiple exercises to wrap things up.<\/p>\n
Announcements<\/strong><\/p>\n Splash is moving to the Republic of California.\u00a0 Update your passports soon so you can visit him.<\/p>\n Shmedfest is in August<\/p>\n Someone who attended Mayhem today has the Q at WIB tomorrow<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" OK.\u00a0 Look.\u00a0 I knew I was scheduled to Q this workout today, but it didn’t really register until yesterday evening, and I had to get a workout planned before my bedtime.\u00a0 That didn’t leave much time at all.\u00a0 I thought about making it a really fun, interesting workout for the Pax, but I’ve done that […]<\/p>\n","protected":false},"author":89,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[102],"class_list":["post-8923","post","type-post","status-publish","format-standard","hentry","category-mayhem","tag-f3winstonsalem"],"acf":{"q":"Mongoose","date":"5\/8\/19","pax":"Red Eye, Zima, Turnover, Spamalot, Splash, Huckleberry, Litterbox, Offsides, Drano, 50 Dollar, Mongoose"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8923","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\/89"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8923"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8923\/revisions"}],"predecessor-version":[{"id":8926,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8923\/revisions\/8926"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}