T- minus 6 days from being one year out from my ACL blow out, I was grateful to return to Q Purgatory.
\nThere was a delightful light breeze blowing for the first 30 seconds of the work out, after that, all swamp.<\/p>\n
Here is what went down:
\nWarm up
\nSide straddle hop x 25 in cadence
\nAbe Vigoda x 5 or so
\nImperial walkers x 20 in cadence
\nWhirly with a clap x 20 in cadence
\nOverhead claps x 20 in cadence
\nSome warm up-ish thing across the parking lot to track.
\n\tLunges
\n\tJack reachers
\n\tBackward jog
\nPartner track work- Run opposite directions around track, meet partner, return the same way you came
\n\u2022\tRound 1: Partner plank WWII Sit ups (25 each)
\n\u2022\tRound 2: Power merkins (with partner\u2019s planking feet on back) (25 each)
\n\u2022\tRound 3: Partner help ups 10 each arm, 20 total each Plank for 6
\nMosey to Rock Pile
\nCurls (all of these, 25,15)
\nOverhead press
\nSkull crushers
\nBent over rows
\nLying overhead raise
\nLying chest raise<\/p>\n
Lido deck Tabata- 20 seconds on 10 off 3 rounds
\nDips
\nBurpees
\nCarolina Dry Docks
\nAlternating lunges
\nDerkins (merkins for irkins)
\nStep ups<\/p>\n
Mary
\nMutton crunch
\nAmerican hammer
\nLow flutter
\nLow dolley
\nFreddie Mercs
\nPlank\u2003<\/p>\n
F3 Gears, follow Undertow for future rides… guessing today’s ride happened…
\nD-day looking for Lunch Bunch Q’s late July and into August
\nPrayer requests for those that struggle with addiction, Peacemaker’s M, California earthquake.<\/p>\n
YHC took us out.<\/p>\n
Grateful for the opportunity to catch up with these men. Thanks to Spam for the keys. JB<\/p>\n","protected":false},"excerpt":{"rendered":"
T- minus 6 days from being one year out from my ACL blow out, I was grateful to return to Q Purgatory. There was a delightful light breeze blowing for the first 30 seconds of the work out, after that, all swamp. Here is what went down: Warm up Side straddle hop x 25 in […]<\/p>\n","protected":false},"author":139,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-9491","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"JuiceBox","date":"7\/6\/19","pax":"D-day, Goofy, Offsides, Undertow"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9491","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\/139"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9491"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9491\/revisions"}],"predecessor-version":[{"id":9493,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9491\/revisions\/9493"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9491"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}