HERE<\/a>. <\/span><\/p>\n <\/p>\n
Speaking of backs\u2026 why not make it a good back focused workout!? <\/span>Fortunately for YHC, the PAX were in top form, and kept YHC in check along the way throughout many mistakes this morning… Ironically enough, did you know that Kurt Cobain suffered intense back pain due to Scoliosis as a kid? How fitting that so many #Cobains were needed during my back workout! <\/span><\/p>\n <\/p>\n
Warm-o-rama <\/b><\/p>\n\n- SSH x 15 IC<\/span><\/li>\n
- IST x 15 IC (+1\u2026.)<\/span><\/li>\n
- Whirly w\/a C x 15 IC<\/span><\/li>\n
- Abe Vigodas x 14 IC<\/span><\/li>\n<\/ul>\n
The Thang<\/b><\/p>\n\n- Travel<\/span>\n
\n- Lunge Walk x 10 OYO<\/span><\/li>\n
- Crucible Merkins x 5 OYO<\/span><\/li>\n
- Five rounds or til halfway<\/span><\/li>\n
- Bear Crawl x 10 (hand steps) OYO<\/span><\/li>\n
- Scorpion Merkins x 5 OYO L\/R alternate<\/span><\/li>\n
- Repeato up to 10 rounds, to the end the parking lot<\/span><\/li>\n<\/ul>\n<\/li>\n
- Mini Mary<\/span>\n
\n- Low Flutter x 10 IC<\/span><\/li>\n
- Paratrooper x 10 IC<\/span><\/li>\n
- Low Flutter Slow x 10 IC<\/span><\/li>\n
- Paratrooper Slow \u00a0x 10 IC<\/span><\/li>\n
- Low Flutter Hold x 10 IC<\/span><\/li>\n
- Paratrooper Hold x 10 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
- Mosey to Soccer Goal<\/span>\n
\n- Partner assisted pull-ups x 20 OYO<\/span><\/li>\n
- Side-pulls x 20 L\/R<\/span><\/li>\n
- Planks Steps x 20 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
- Mosey to Rocks – Grab the biggest two rocks you are comfortable holding one handed.<\/span>\n
\n- Bent Over Rows x 10 IC<\/span><\/li>\n
- Front Raises (alternating arm) x 10 IC<\/span><\/li>\n
- Alternating Curls x 10 IC<\/span><\/li>\n
- Mosey around the circle<\/span><\/em><\/li>\n
- Bent Over Rows (Copperhead style) x 10 IC<\/span><\/li>\n
- Front Raises (Double, Copperhead style) x 10 IC<\/span><\/li>\n
- Curls (Double, Copperhead style) x 10 IC<\/span><\/li>\n
- Mosey around the circle<\/span><\/em><\/li>\n
- Bent over flys x 10 IC<\/span><\/li>\n
- Side Raises x 10 IC<\/span><\/li>\n
- Reverse Curls (palms out, alternating) x 10 IC <\/span><\/li>\n
- Bear Crawl with Rocks around the circle!<\/span><\/em><\/li>\n
- Return rocks<\/span><\/li>\n<\/ul>\n<\/li>\n
- Mosey back to start<\/span><\/li>\n<\/ul>\n
Mary<\/b><\/p>\n\n- Van Goghdas x 10 IC<\/span><\/li>\n<\/ul>\n
Fin!<\/span><\/p>\nCoT<\/b><\/p>\n\n- Prayers for those struggling with addition<\/span><\/li>\n
- @Rustbucket’s brother from NY is coming down to NC at the end of May to specifically check out F3! So lets be on the lookout for that announcement and show him what we\u2019re all about!<\/span><\/li>\n
- A new \u201cDash Strong – Nomad\u201d calendar has been created if PAX should be so inclined to use it for coordinating nomad workouts outside of our core AOs. If you are trying to coordinate something with your fellow PAX, or are just going to be working out here or there, and would like a way to share with the group, put it here\u2026 and maybe some new folks will come out!<\/span><\/li>\n
- YHC took us out giving thanks for our mental, physical and spiritual strength, asking to be leaders in His name around our workplace, communities, and homes.<\/span><\/li>\n<\/ul>\n
<\/p>\n
NMM<\/b><\/p>\n\n- Things got off to an interesting start when @Rustbucket arrived in his nice car. At the suggestion of needing a new name should he keep this up, @Palin suggested some good possible changes\u2026 including \u201cHand Job\u201d! Luckily @Rustbucket has a \u201cnew\u201d engine coming in to get the old truck working again\u2026 <\/span><\/li>\n
- YHC made his first mistake of the day when the PAX did 16 Imperial Storm Troopers in cadence\u2026 oooh man that bugs me. #Cobains<\/span><\/li>\n
- The PAX got a lesson in Scorpion Merkins today, learning they are not fun. @Goofy exclaimed \u201cOH\u201d during the demonstration\u2026 they are more difficult in between Bear Crawls. Smart modification was made by many PAX to resume Lunge Walking. <\/span><\/li>\n
- YHC took a CX Works class at the Y with my M this past weekend and discovered a better variant of #Supermans\u2026 which YHC has dubbed the #Paratrooper. Legs bent at 90, with Feet up in the air, and arms straight out at your sides (palms down). The goal is to arch your back, lifting your feet straight up and your arms backwards as high as they can go. This engages all of your back muscles and if done right, really burns.<\/span><\/li>\n
- If done wrong, you might want to call them #PickleGrinders, like @Palin suggested. #Cobains for any bad directions.<\/span><\/li>\n
- Next up, the PAX travelled to the soccer goals next to track. #Cobains again for thinking the PAX could hang from an 8 foot square soccer goal\u2026 this ended up with @Goofy jumping and subsequently falling right at the start. Not injured! <\/span><\/li>\n
- #Cobains again for not suggesting the PAX use the short goal first\u2026<\/span><\/li>\n
- @Argyle managed to muscle through his last 5 P.A. Pull-ups to get to 20, saying if he stopped he wasn\u2019t going back up!<\/span><\/li>\n
- Most PAX were able to muscle out there 20 P.A. Pull-ups though eventually.<\/span><\/li>\n
- Next on the #Cobains list is that YHC gave an example of a Back Fly instead of a Row for our second round with the rocks\u2026. That Critique really shook YHC, as the Cadence for the next three exercises was terrible. @Palin then said he wished @Zima was there to enjoy all my screw ups\u2026. He definitely would have enjoyed it. <\/span><\/li>\n
- @Rustbucket showed off carrying the rocks for our mosey around the circle\u2026 that or he was attempting to sneak attack and throw them at YHC when not looking\u2026 hence why I always kept an eye turned toward him.<\/span><\/li>\n
- YHC made up for all my mistakes today by calling a Bear Crawl call with our Rocks at the end\u2026 once the last PAX had started Lunging, around the \u00be mark, YHC joined in. <\/span><\/li>\n
- @Drip noticed that @Wobegon was the strong silent type most of the morning, so to get him to talk I called a 10-count from him after this, which he executed flawlessly. <\/span><\/li>\n
- Then we ended with the always fun, #VanGoghda\u2019s (name courtesy of @Goofy), during which the clock struck 6:15 just before the 10th set\u2026. Otherwise we were going to do 20!<\/span><\/li>\n<\/ul>\n
<\/p>\n
Love coming out to this AO, and then telling my kids I was at their school earlier in the morning. YHC reported to them that the building was still standing and therefore they needed to wake up and go to school today. Thanks for the keys @Wobegon, thanks @Palin for calling me out plenty, and thanks to all of the men who posted.\u00a0 <\/span>I truly enjoyed the banter this morning. The #1stF can be done anywhere, but it\u2019s that #2ndF and #3rdF are needed often times more than we know<\/span>.<\/p>\nVan Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" It\u2019s been a hot minute since YHC last Q\u2019d at TRQ, and was excited to be back! YHC was hoping to hand out some #Kotters to a few returning PAX, but today was not the day. I encourage all PAX to reach out to some guys you haven\u2019t seen in awhile and encourage them […]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[102],"class_list":["post-8930","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"05\/09\/2019","pax":"Rustbucket (WD), Palin (WB), Goofy, Drip, Argyle, Wobegon, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8930","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8930"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8930\/revisions"}],"predecessor-version":[{"id":8932,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8930\/revisions\/8932"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8930"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}