{"id":9044,"date":"2019-05-20T13:18:47","date_gmt":"2019-05-20T17:18:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9044"},"modified":"2019-05-20T13:18:47","modified_gmt":"2019-05-20T17:18:47","slug":"no-running-at-the-estate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/no-running-at-the-estate\/","title":{"rendered":"No Running at The Estate"},"content":{"rendered":"

The premier Monday morning workout, The Estate.\u00a0 <\/span>Just the mention of the AO brings to mind some of the best workouts with the strongest Pax.\u00a0 <\/span>The usual crowd is young, fast and large in numbers.\u00a0 <\/span>What could a Q on the injured reserve do for such a crew?\u00a0 <\/span>YHC has been rehabbing a knee injury and just tried running again for the first time in about 6 weeks.\u00a0 <\/span>YHC thought about trying to shake things up by keeping the Pax together in one place and introduce some of the youngsters to some classic music selections. \u00a0<\/span><\/p>\n

The bell struck 0530 and the time to start was upon the group (much, much smaller than expected – Perfect).\u00a0 <\/span>The disclaimer of you V you was given and we started. \u00a0<\/span><\/p>\n

The warmarama would hardly be confused with any traditional warm up.\u00a0 <\/span>It was an instruction in how to stand and brace your body.\u00a0 <\/span>Then we went over the basics of an ideal Squat where the movement is initiated with activation and pushing back your glutes while trying to keep your shoulders back and chest open.\u00a0 <\/span>For the Merkin, we wanted to keep our wrists under our shoulders and our shoulder blades back with our chest open, back flat and elbows going back not out to the side.\u00a0 <\/span>The Pax was reminded that if they became tired during any of the exercises today that Standing with Neutral feet and a open chest with shoulders back, the Resting Squat and the Plank were the rest positions. \u00a0<\/span><\/p>\n

The Thang: \u00a0<\/span><\/p>\n

The music started and we walked, yes, that is right we walked across the street to the courtyard.\u00a0 <\/span>We proceeded to all claim a space that would allow us to do some work.\u00a0 <\/span>The following exercises were done for 50 seconds each with a 10 second transition to the next exercise.\u00a0 <\/span>Proper form was encouraged and reminders were sprinkled throughout the work.\u00a0<\/span><\/p>\n

The exact sequence of the exercises performed is not accurately represented here but most of them are seen below. \u00a0<\/span><\/p>\n

Dirkins<\/p>\n

Step Ups R<\/p>\n

Irkins\u00a0<\/span><\/p>\n

Step Ups L\u00a0<\/span><\/p>\n

Dips<\/p>\n

Split Squats R\u00a0<\/span><\/p>\n

Dry Docks\u00a0<\/span><\/p>\n

Split Squats L<\/p>\n

BTTW<\/p>\n

Peoples Chair<\/p>\n

Australian Mountain Climbers\u00a0<\/span><\/p>\n

Box Jumps<\/p>\n

Merkins<\/p>\n

Lunges R<\/p>\n

Lunges L<\/p>\n

WWIIs<\/p>\n

Squats<\/p>\n

Reverse Lunges R\u00a0<\/span><\/p>\n

Plank\u00a0<\/span><\/p>\n

Reverse Lunges L<\/p>\n

High Knees\u00a0<\/span><\/p>\n

Plank Jacks\u00a0<\/span><\/p>\n

Superman<\/p>\n

Reverse Lunges from step R<\/p>\n

Jump Squats<\/p>\n

Reverse Lunges from step L<\/p>\n

High Knees<\/p>\n

Mutton Crunch R<\/p>\n

Mutton Crunch L\u00a0<\/span><\/p>\n

Unders<\/p>\n

Static Squat with OH press\u00a0<\/span><\/p>\n

Static Lunge 1\/2 @ 1\/2<\/p>\n

Box Cutter\u00a0<\/span><\/p>\n

Big Scissors\u00a0<\/span><\/p>\n

WWIIs<\/p>\n

Plank Jacks<\/p>\n

Bridge<\/p>\n

Plank<\/p>\n

Static Squat<\/p>\n

Done<\/p>\n

NMM: This was designed to be a non running workout and even though YHC is trying to run again the original plan was followed since YHC is now even slower than before. \u00a0<\/span><\/p>\n

There were several groups of Pax working close to each other and encouraging each other this am. \u00a0<\/span><\/p>\n

YHC could not hear most of the MC due to the music playing.\u00a0 <\/span>There were some comments about the music selection and it took most of the songs before Rust Bucket heard one that he recognized. The playlist was on shuffle so we didn’t catch all of the songs.<\/p>\n