Meet in smoking lot, those were the instructions YHC received from site Q Harden, and that\u2019s exactly what it is… a pkg lot designated for smokers; sort of just outside and away from the public eye. A perfect location for less than scrupulous behavior to occur…and that\u2019s just what YHC has in mind as guest Q at CharlieFoxtrot! With decadent deeds in mind, the PAX of 5 set off to engage in said behavior! We would be joined by another PAX shortly thereafter. Deeds and actions as follows:<\/p>\n
The thang: mosey to Morgan Elem.<\/p>\n
warmorama: IC – SSH (25) Lysol style, IS (20), CCD (10), Mtn climbers (15), squats (15), running scissors (10).<\/p>\n
3 Alarms: Alarm 1 each ex. 20 reps = jack reacher, squat, Freddie Mercury\u2019s, run through 30Yds chicane, irkin. Alarm 2 20\u2019reps = shldr tap, low jacks, lbc, same run, derkins. Alarm 3 20 rep = jack reach., low jacks, freddie merc., same run, derkin.<\/p>\n
Mosey to track:<\/p>\n
Elevators: 10 Jump Squats, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges \u2013 run up track. PAX returned to find they were on ground floor again, so had to start over (crowd pleaser)…however we halved the reps. 5, 10, etc.<\/p>\n
Mosey toward pond. On the way we enjoyed – backward run, carioca, Reverse Peloton (IR).<\/p>\n
Dirty McDeuce (sort of)…dock style!: On the fishing dock we engaged in the following –<\/p>\n
4 sets\/3 exercises\/12 count\/50 yard sprint in-between<\/p>\n
Making our way back to the start…along the way we: Fartlek (sort of), brisk walk reverse Peloton (some hi knees, butt kickers too).<\/p>\n
Mary: IC – lo flutter, fred merc., Lysol created merk\/WWII coined “the dromedary”, Mutton lift-off crunch (raise the bottom foot off ground), Parker Peter, SSH (to make Starfish happy).<\/p>\n
Annc: graduations galore! Congrats to all the PAX w\/ sons\/daughters graduating this weekend from HS…well done!, Moji411 run is in a couple of weeks (sat 22nd) see the Twitter for this great cause<\/p>\n
BOM: Lysol took PAX out with prayers for…Starfish mom doing better…still needs prayers, Plunger Dad recovery, Peacemakers wife surgery and waiting news on next steps, Lysol daughter traveling out west, other unspoken prayers.<\/p>\n
Moleskin:<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Meet in smoking lot, those were the instructions YHC received from site Q Harden, and that\u2019s exactly what it is… a pkg lot designated for smokers; sort of just outside and away from the public eye. A perfect location for less than scrupulous behavior to occur…and that\u2019s just what YHC has in mind as guest […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,92,116],"tags":[],"class_list":["post-9252","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-charlie-foxtrot","category-wefoco"],"acf":{"q":"Lysol","date":"06\/08\/2019","pax":"Burlap, Fingers (WD), Starfish, Harden, TouchMeNot (WB), Lysol"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9252","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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9252"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9252\/revisions"}],"predecessor-version":[{"id":9255,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9252\/revisions\/9255"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9252"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9252"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}