I usually try and plan my workouts a few days ahead of my Q, but I had a busy end of week and weekend. Sat down yesterday afternoon to put one together but got sidetracked with a text from SourMash. With that said I just made it up as we went along.<\/p>\n
TSC and YHC did an EC run for 2 miles. Sgt. Schultz tried to join but had to make a run of another kind. He did make it back for the beatdown.<\/p>\n
Warm up:<\/p>\n
SSH, Steve Earl’s, Abe Vagoda, Whirly w Clap, Arm swirly forward and backward, seal claps, R leg over L and stretch to toes without bouncing, switch it up.<\/p>\n
Mosey to the wall<\/p>\n
The Thang:<\/p>\n
Wall sit 25 Jack Reachers, wall sit 25 wonder bra’s, 10 rebound drills, 10 Mike Tyson’s, bear crawl to other side and back, wheel of merkins 5 each direction.<\/p>\n
Mosey behind school and down to bottom of The Principal for 11’s. Plank jacks at the bottom, monkey humpers at the top. Plank for 6.<\/p>\n
Mosey to blocks for block work in cadence x 15 first round, x 10 second round. \u00a0Curls for the girls, overhead press, bent over rows, skull crushers, bench press.<\/p>\n
Mosey back to parking lot and circle up for Mary.<\/p>\n
LBC’s, \u00a0Mutton Crunches, Penguin Crunch, American Hammer, Pickle Pounder, Alabama Prom Date.<\/p>\n
Fin.<\/p>\n
Announcements: Gucci has Hell’s Bells tomorrow.<\/p>\n
Huckleberry has B &W tomorrow.<\/p>\n
Sgt. \u00a0Schultz has WIB Thursday<\/p>\n
Prayers: Virginia Beach and Oklahoma City<\/p>\n
<\/p>\n
Thanks for the keys Schultzy<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
I usually try and plan my workouts a few days ahead of my Q, but I had a busy end of week and weekend. Sat down yesterday afternoon to put one together but got sidetracked with a text from SourMash. With that said I just made it up as we went along. TSC and YHC […]<\/p>\n","protected":false},"author":384,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9204","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Schneider","date":"6\/4\/19","pax":"McDonald, 5Dollar Foot Long, Sgt. Schultz, Gucci, TSC, Whirly, BLS, Fender, SourMash, TPS, Schneider, and former FNG Huy Lam now known as Lazy Boy. "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9204","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\/384"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9204"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9204\/revisions"}],"predecessor-version":[{"id":9205,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9204\/revisions\/9205"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}