YHC was reminded about Q duties the day after breaking my 4th toe on my right foot.\u00a0 Barefoot walking in the house is quite hazardous.\u00a0 In an attempt to limit toe pain YHC planned a workout that would include limited running.\u00a0 The result was a tough beatdown for 10 PAX!\u00a0 Strong work by all.<\/p>\n
<\/p>\n
Warm-o-rama<\/strong> <\/p>\n The Thang – tabata style P<\/strong>lank Jack<\/p>\n H<\/strong>and Release Merkin<\/p>\n A<\/strong>pollo Creed<\/p>\n L<\/strong>unges<\/p>\n A<\/strong>lternating Shoulder Taps<\/p>\n N<\/strong>olan Ryan<\/p>\n G<\/strong>orilla Humpers<\/p>\n E<\/strong>levens \u2013 (LBCs and Dips count by 2)<\/p>\n S<\/strong>quats<\/p>\n Step ups (time waster)<\/p>\n Mary Music COT Announcements<\/strong> Memorial Day VI and Estate to Converge at 5:30am.\u00a0 Outhouse will launch at 7am<\/p>\n Vangogh has Q at WIB on Thursday at Home Depot Hanes Mall Blvd<\/p>\n <\/p>\n NMM We had some Tracy Chapman lovers<\/p>\n Some PAX were unfamiliar with The Lilith Fair.\u00a0 Spam was a big fan!<\/p>\n Heard some questions about whether I actually had a broken toe.<\/p>\n Ink Spot shared a story from a recent doctor appointment.\u00a0 He asked if there was a reason he was getting tired during Burpees.\u00a0 The doctor laughed at him.\u00a0 Way to get after it!<\/p>\n <\/p>\n It was a real pleasure to lead!\u00a0 Thank you to all the strong men who gathered this morning!<\/p>\n","protected":false},"excerpt":{"rendered":" YHC was reminded about Q duties the day after breaking my 4th toe on my right foot.\u00a0 Barefoot walking in the house is quite hazardous.\u00a0 In an attempt to limit toe pain YHC planned a workout that would include limited running.\u00a0 The result was a tough beatdown for 10 PAX!\u00a0 Strong work by all. […]<\/p>\n","protected":false},"author":202,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-8961","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Closer","date":"5\/13\/2019","pax":"Manscape, Bevo, Greenspan, Palin, Ink Spot (WD), Little Piggy, HOG (WB), Spam-a-lot, Vangogh, Closer (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8961","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8961"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8961\/revisions"}],"predecessor-version":[{"id":8976,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8961\/revisions\/8976"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8961"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8961"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8961"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSSH
\nABE
\nArm Circles
\nBaba O\u2019Riley \u2013 5mins of IST<\/p>\n
\n<\/strong>25 secs on 10 secs off x6<\/strong><\/p>\n
\nAmerican Hammer
\nRope Climb
\nHeels to Heaven
\nPenguin Crunch<\/p>\n
\n<\/strong>All I Wanna Do – Sheryl Crow
\nBaba O’Riley – The Who
\nRhiannon – Fleetwood Mac
\nYou Oughta Know – Alanis Morissette
\nFast Car – Tracy Chapman
\nJust A Girl – No Doubt
\nStay – Lisa Loeb
\nWannabe – Spice Girls
\nTorn-NatalieImbruglia
\nTheSign-AceofBase
\nZombie – The Cranberries<\/p>\n
\n<\/strong>Prayed in gratitude for the PAX.\u00a0 Prayed that we will strength each other and we strengthen our bodies.\u00a0 Prayed that God’s mercy, love, grace and justice would be part of all of our lives.<\/p>\n
\nSamaritan Convergence Friday 5\/18 at 7am.\u00a0 See Cherry Pie.<\/p>\n
\n<\/strong>Baba O’Riley was a new to me and quite a crowd pleaser.\u00a0 5 mins of IST gets the hip flexors fired up<\/p>\n