11 PAX drove to #theestate in 7 cars. Nice use of the clown cars! We all gathered in the parking lot to get ready for school and the new soccer season. This is what unfolded.<\/p>\n
Warm-o-rama<\/strong> Mosey to lower parking lot for DB drills.\u00a0 Now run up the stairs past Silo and to Village Tavern where Wake students moving in go eat with there parents before starting the new year.<\/p>\n MOVING IN EXERCISES MOSEY TO THE FIELD PLYOMETRICS AND SPRINTS (roughly 50 yards) MARY IN THE MIDDLE FOLLOW THE BALL ONE TOUCH DRILL PENALTY KICK Mosey to the parking lot for 2 minutes of MARY. FIN<\/p>\n COT NMM Quiet on the mumble chatter which was helpful early on while I was wasting a little time hoping that the sprinkles would turn off.<\/p>\n Some one did ask what we were training for as we ran around the field chasing the ball in the dark.<\/p>\n Not knowing anybody’s soccer background, it was impressive that the PAX kept the ball in the play during the one touch drill<\/p>\n Thanks for humoring me with the single penalty kick.\u00a0 Reliving the glory days as a goalkeeper.<\/p>\n Speed Trappers were too cool to join for Mary, but they did shout something as they flew by.<\/p>\n It was a pleasure and honor to Q this morning for a fine group of strong men!<\/p>\n <\/p>\n Oh yeah,\u00a0 Shmedfest is happening.<\/p>\n","protected":false},"excerpt":{"rendered":" 11 PAX drove to #theestate in 7 cars. Nice use of the clown cars! We all gathered in the parking lot to get ready for school and the new soccer season. This is what unfolded. Warm-o-rama SSH IST Abe Vigoda Whirly with the clap Toy Soldiers Arm Circles Mosey to lower parking lot for DB […]<\/p>\n","protected":false},"author":202,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-9976","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Closer","date":"8\/19\/19","pax":"Touch Me Not, Huckleberry, Razzie, Chisel, Mudfoot, Snooki, Tonka, Offsides, Cheesesteak, Cherry Pie, Closer"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9976","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9976"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9976\/revisions"}],"predecessor-version":[{"id":9979,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9976\/revisions\/9979"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9976"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9976"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9976"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSSH
\nIST
\nAbe Vigoda
\nWhirly with the clap
\nToy Soldiers
\nArm Circles<\/p>\n
\nSquats
\nJack Reachers
\nCopperhead Squats<\/p>\n
\nOnly a few sprinklers were still on so we had a mostly dry area to work.<\/p>\n
\nButt kickers half way & Sprint
\nHigh knees half way & Sprint
\nKaraoke half way & Sprint
\nPower skips half way & Sprint
\nBroad jumps half way & Sprint<\/p>\n
\nAmerican Hammer
\nPlanks<\/p>\n
\nOne PAX kicks the ball, everyone runs to ball and does a 4x4s.\u00a0 Repeato many times replacing 4x4s with LBCs and Merkins.<\/p>\n
\nCircle up with the ball.\u00a0 Fast feet\/High knees for all PAX and start passing the ball around circle using one touch.\u00a0 Any missed passes or multiple touches ALL PAX does a burpee.<\/p>\n
\nCheesesteak volunteered to take the penalty kick against YHC.\u00a0 By finding the back of the net he saved the PAX from more burpees.<\/p>\n
\nHeels to Heaven, Freddy Mercury and Low Flutter<\/p>\n
\nPrayed for all those going back to school.\u00a0 Cheesesteaks M recovering from a concussion.\u00a0 Prayed that PAX can bring grace, love, truth and justice to the community.<\/p>\n
\nIt was great t0 be back at The Estate!\u00a0 I always feel a little nostalgic this time of year as the Wake students arrive to campus.\u00a0 Its been 19 years now since my first move in day way back in 2000.\u00a0 Loved seeing familiar and new faces in the PAX.<\/p>\n