10ish pax gathered to run, gun and have fun, to wit:<\/p>\n
Mosey to Sawtooth and commence operation GET THE BLOOD FLOWING, to wit:<\/p>\n
SSH x 20 IC<\/p>\n
IST x 20 IC<\/p>\n
Root Canals with the clap x 20 IC<\/p>\n
The beatdown portion consisted of rotating upper body exercises, lower body exercises and core exercises, to wit:<\/p>\n
Upper body\t Lower body Core
\nRound 1\tDirkins \t Box jumps Freddie Mercuries
\nRound 2\tDips\t Lunge left Low Flutter
\nRound 3\tMerkins\t Lunge right Mutton crunch left
\nRound 4\tIrkins\t Left leg step-ups Mutton crunch right
\nRound 5\tCarolina Dry Docks Right leg step-ups Gas pumps
\nRound 6\tNolan Ryan left\t Copperhead Squats\tLow Dolly
\nRound 7\tNolan Ryan right Apolo Ohno\t LBC
\nRound 8\tAlternating shoulder taps Tuck jump\t Box cutter
\nRound 9\tBalls to the wall\t Donkey kicks\t Penguin crunch
\nRound 10 Elbow Plank\t Jump squats\t Rosalita
\nRound 11 Jack Reachers\t Al Gore\t American hammer
\nRound 12 Seal Claps\t Calf raises\t 6\u201d<\/p>\n
The exercises were interrupted by running, to wit:
\nAfter each round, the pax ran as hard as possible for 1:00 out, then turned around and came back to the amphitheater for more gun fun.<\/p>\n
NMM
\nWe didn’t “technically” get through all 12 rounds. I blame Zima because he was slowing all of us down.<\/p>\n
If this backblast looks familiar, it’s because it was the same group of exercises I planned for Run ‘n Gun last week, but we didn’t get to because…see wha ha happe<\/p>\n
7 layer texted me the night before and asked about the effect of weather on our workouts. I told him we don’t sweat the rain (and we usually find the nearest parking deck if it rains).<\/p>\n
As sure as Goofy always gets his backblasts from the next day done and published before I get my backblasts from the previous day done and posted, it wasn’t raining when we showed up, but started after all of the pax got familiar with the routine. The Q took a vote and Root Canal said his vote was to stay at the amphitheater so we stayed at the amphitheater. <\/p>\n
Working out in the rain isn’t really all that bad (unless 1\/3 of the workout consists of laying on the ground and doing core exercises). #iblamerootcanal<\/p>\n
This was 7 layer’s 4th workout (and 3 of them were Q’d by YHC). When you appear to be the glue that holds everything together…it’s awesome. 7 layer asked for my autograph after the workout.<\/p>\n
Announcements
\nRoot Canal has the Q at Conspiracy tomorrow. <\/p>\n
Greenspan has the Q at WIB Thursday; it’s going to launch from Food Lion on Hawthorne.<\/p>\n
H.O.G. has the Q at Urban Assault on Friday.<\/p>\n
We tried to get 7 layer to Q something on Saturday #nodice<\/p>\n
Shmedfest is on August 24th.<\/p>\n
Zima is looking for pax to run in the Tuna 200 (the “jv” squad).<\/p>\n
Prayer requests
\nPraise for Phelps’ son who was missing for a day or two, but was found.<\/p>\n
Shirley’s son has medical complications.<\/p>\n
COT
\nYHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"
10ish pax gathered to run, gun and have fun, to wit: Mosey to Sawtooth and commence operation GET THE BLOOD FLOWING, to wit: SSH x 20 IC IST x 20 IC Root Canals with the clap x 20 IC The beatdown portion consisted of rotating upper body exercises, lower body exercises and core exercises, to […]<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,79],"tags":[],"class_list":["post-9680","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Whirly","date":"07\/23\/19","pax":"Seatback, Root Canal, Zima, Five Dollar Footlong, H.O.G., 7 layer, Greenspan, Lazy Boy, Burns, Whirly"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9680","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9680"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9680\/revisions"}],"predecessor-version":[{"id":9682,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9680\/revisions\/9682"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9680"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9680"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9680"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}