An unlucky 13 showed up to Purgatory for YHC\u2019s VQ at this site. Thanks to the glorious Site Q locking YHC in months ago, YHC had plenty of time to put together a plan. Onward to what the plan unveiled to the PAX.<\/p>\n
Warm-o-Rama
\nHillbilly x10 IC
\nAbe Vigoda x5 IC
\nPeter Parkers x10 IC
\nWhirlys x15 IC
\nArm Circles F x10 IC (hold)
\nArm Circles B x10 IC (hold)
\nSeal Claps x10 IC (hold)
\nOverhead Claps x10 IC (recover)<\/p>\n
The Thang
\nThe World Cup is going on in women\u2019s soccer so YHC paid homage to it by finding exercises that spell Copa do Mundo (Spanish) and World Cup (English). <\/p>\n
Mosey to the dirt track and do 4 corners for Copa.
\nCopa do Mundo<\/p>\n
Copperhead Squats
\nOverhead Claps
\nPickle Pounders
\nAmerican Hammer<\/p>\n
Derkins on the wall
\nOne set of 10 burpees<\/p>\n
Mosey to rock pile<\/p>\n
Mountain Climbers
\nUpright Row w\/ rock
\nNolan Ryan
\nDid something, not a dip (YHC forgets)
\nOutlaw a.k.a. the Big O<\/p>\n
WWII Sit-ups
\nOverhead Press w\/ rock
\nRosalita Wip
\nLouganis – basically a WWII with an OH Press w\/ rock
\nDolly
\nChilcutts
\nUpright Row w\/ rock
\nPlank Jacks<\/p>\n
Many teams will get to explore a new world, much in the same way that YHC was exploring this morning, so let’s partner up and complete Dora!<\/p>\n
With rocks:
\n100 Curls
\n200 Chest Presses
\n300 Bent Over Rows<\/p>\n
Mosey home<\/p>\n
Dips x15 OYO
\nSSH x20 just for Dr. Toot<\/p>\n
Mary
\nPenguin Crunch x20 IC
\nMutton Crunch x10 IC each leg
\nGas Pumps x10 IC
\nLBCs x25 IC<\/p>\n
Fin!<\/p>\n
NMM
\nWhat a refreshing 55 degree morning to lead the fine men of Purgatory! It was nice seeing a bunch of men YHC hasn\u2019t worked out with in a while.<\/p>\n
The PAX were caught off guard by YHC\u2019s Hillbilly start. Root Canal was especially caught off guard, thinking every workout should start with SSH.<\/p>\n
It was a lively, talkative group until YHC called a round of burpees, then things subsided.<\/p>\n
Pony Express approved of the workout, YHC has officially made it.<\/p>\n
It was an incredibly respectful crowd! YHC was War Baby amongst the more established group.<\/p>\n
Announcements\/Prayer Requests
\nGrand Opening of the new coffee shop at 7th and Trade. Beverly and others are running from Bitty & Beau\u2019s in Wilmington to the Winston-Salem shop. YHC has had the extreme pleasure of eating at B&B\u2019s and it was a great experience.<\/p>\n
YHC is sitting in the Stevens Center preparing for a dance recital, so YHC doesn\u2019t remember all of the prayer requests, but will try to edit this later to capture them.<\/p>\n
SYITG!<\/p>\n","protected":false},"excerpt":{"rendered":"
An unlucky 13 showed up to Purgatory for YHC\u2019s VQ at this site. Thanks to the glorious Site Q locking YHC in months ago, YHC had plenty of time to put together a plan. Onward to what the plan unveiled to the PAX. Warm-o-Rama Hillbilly x10 IC Abe Vigoda x5 IC Peter Parkers x10 IC […]<\/p>\n","protected":false},"author":376,"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-9310","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Sassy","date":"06\/15\/2019","pax":"Undertow, The Singing Cowboy, Pony Express, Bulldog, Spamalot, Starfish, Burlap, Green Acres, Boomerang, D-Day, Posthole, Dr. Toot Canal, Sassy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9310","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9310"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9310\/revisions"}],"predecessor-version":[{"id":9313,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9310\/revisions\/9313"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9310"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9310"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9310"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}