Warm Up<\/p>\n
SSH x 15<\/p>\n
ISS x 15<\/p>\n
Hillbillies x 15<\/p>\n
Grass Grabbers x15 a.k.a Whirly with a behind the back clap (from Bo and the Pax from Louisville)<\/p>\n
Abe Vigoda x 5<\/p>\n
Mosey to Track for:<\/p>\n
jog, butt kickers, high knees, grapevine, rocky balboa<\/p>\n
THE THANG:<\/p>\n
The pax learned about the Qs four states he lived in, who is wife is, that it is my dads birthday today (63), how old my kids are.<\/p>\n
Indiana- on Track<\/strong><\/p>\n Oliver Ladder<\/p>\n 100m O-overhead clap (63)<\/p>\n 200m L- Lt Dans (10)<\/p>\n 300m I- Inch Worms (5)<\/p>\n 300m V- V sit-ups (10)<\/p>\n 200m E-Elevens (10 merkins, 1 LBC then flapjack it)<\/p>\n 100m R- Ranger Merkins (15)<\/p>\n Mosey to soccer field<\/p>\n Minnesota<\/strong><\/p>\n Caleb\u2019s- run around soccer field then Do exercises x6 spelling my wife\u2019s name<\/p>\n J- jump squats (30)<\/p>\n O- one leg burpees (3 each leg)<\/p>\n R- rockette dips (30)<\/p>\n D- dan Taylor\u2019s (10)<\/p>\n A- alphabet<\/p>\n N- never cross Dolly\u2019s (30)<\/p>\n Mosey to pull up bars<\/p>\n North Carolina\u00a0<\/strong><\/p>\n Do 10 reps together hold for 10 count together for 30 reps<\/p>\n 1. Merkins- hold high plank<\/p>\n 2. Heels to heaven- hold 6 inches<\/p>\n 3. Dips- hold low plank<\/p>\n 4. Squats- hold Al Gore<\/p>\n Mosey to Education Hill<\/p>\n South Carolina<\/strong><\/p>\n Do the Education Circuit x2<\/p>\n 1. Run up stairs<\/p>\n 2. Mike Tyson\u2019s- 15<\/p>\n 3. Plank walk to cone<\/p>\n 4. Fast Punters- 30<\/p>\n 5. Bear Crawl to next cone<\/p>\n 6. Donkey kicks- 15<\/p>\n 7. Frog jump to next cone<\/p>\n 8. Derkins- 5<\/p>\n 9. Run down other stairs<\/p>\n 10. Burpees- 3<\/p>\n 11 run back to other set of stairs.<\/p>\n THE END<\/strong><\/p>\n NMM:<\/strong><\/p>\n It was a fun VQ with some awesome Pax. I enjoyed it very much<\/p>\n C. O. T<\/strong><\/p>\n Pray for Bo Schembechler as his family travels<\/p>\n Pray for Root Canals family with his foster son<\/p>\n Pray for the many unspoken requests we all have<\/p>\n","protected":false},"excerpt":{"rendered":" Warm Up SSH x 15 ISS x 15 Hillbillies x 15 Grass Grabbers x15 a.k.a Whirly with a behind the back clap (from Bo and the Pax from Louisville) Abe Vigoda x 5 Mosey to Track for: jog, butt kickers, high knees, grapevine, rocky balboa THE THANG: The pax learned about the Qs four states […]<\/p>\n","protected":false},"author":527,"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-9360","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"06\/22\/2019","pax":"Root Canal, Lamb Chop, Greenspan, H.O.G, Bo Schembechler (Pax from Ohio on His way to Morehead City for vacation)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9360","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9360"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9360\/revisions"}],"predecessor-version":[{"id":9363,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9360\/revisions\/9363"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9360"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9360"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9360"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}