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{"id":382720,"date":"2017-07-12T22:49:48","date_gmt":"2017-07-12T22:49:48","guid":{"rendered":"http:\/\/www.f3nola.com\/?p=382720"},"modified":"2017-07-13T17:01:25","modified_gmt":"2017-07-13T17:01:25","slug":"hello-to-the-playstation","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2017\/07\/12\/hello-to-the-playstation\/","title":{"rendered":"Hello to the Playstation"},"content":{"rendered":"Out in the Gloom, the PAX gathered for the Q to give instructions, not a professional trainer, modify as necessary and lets begin.<\/p>\n
WarmUp<\/em><\/strong><\/p>\n\n- ArmCircles – Frontwards 11X \u00a0& Backwards 10x\n
\n- No keep arms up<\/li>\n<\/ul>\n<\/li>\n
- Overhead Claps – 10X – to generate some air flow in sticky humidity<\/li>\n
- Windmills – 15X<\/li>\n
- Copperhead Squats – 15X<\/li>\n<\/ul>\n
Q sent the PAX to mozy around the track, take left at the Green surface of Pain and meet at the Playstation. The Q did a slow mozy and planked up waiting for the PAX. The Q can’t run no more, Doc orders, needs to bring a rowing machine from now on.<\/p>\n
Hello to the Playstation <\/em><\/strong><\/p>\n5 in the PAX, 5 exercises, 5 times, adding 5 to each rep each round, starting with 5, ending with 25<\/p>\n
Rotated the following Painstation movements:<\/p>\n
\n- Merkins – 5,10,15,20,25<\/li>\n
- WWII sit-ups – 5,10,15,20,25<\/li>\n
- Jump-ups \/ Step-ups – 5,10,15,20,25<\/li>\n
- Pull-ups \/ Rows – The “timer” we all rotated once done – 5,10,15,20,25<\/li>\n
- Plank hold – To rest<\/em> after the Pull-ups – hold until rotation<\/li>\n<\/ul>\n
After complete Joe Dirt provided the 30 sec count down<\/p>\n
Just for fun the Q shouted out “Who has a timer on ya watch?” Torque provide the 1 min timer for the Burpees, any many one can do, it is only a minute.<\/p>\n
Done all still living, slow mozy to Flag<\/p>\n
On our Mary’s – the abs were lonely<\/em><\/strong><\/p>\n\n- Flutter Kicks – 10X<\/li>\n
- LBC \u00a0– 10X<\/li>\n
- Hello Dolly – 10X<\/li>\n
- Wife Pleasers – 10X<\/li>\n
- Freddie Mercury – 10X<\/li>\n
- Reverse Crunches – 10X<\/li>\n
- 30 sec Holly Body Hold<\/li>\n
- 30 sec Al Gores<\/li>\n<\/ul>\n
COT<\/em><\/strong><\/p>\nFinished around the Flag, Counted off, & Namearama. Prayed for the great leaders of Men to be great leaders on the Job, at Home and in their neighborhoods.<\/p>\n
Thank you all for leading and GOD Bless!!<\/p>\n
<\/p>\n
<\/p>\n
0<\/span><\/a><\/div><\/div> <\/div><\/div>
<\/div>","protected":false},"excerpt":{"rendered":"
Out in the Gloom, the PAX gathered for the Q to give instructions, not a professional trainer, modify as necessary and lets begin. WarmUp ArmCircles – Frontwards 11X \u00a0& Backwards 10x No keep arms up Overhead Claps – 10X – to generate some air flow in sticky humidity Windmills – …<\/p>\n","protected":false},"author":111,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Terabyte","_f3nola_post_pax":"Kimchi, Joe Dirt, Torque, Nih","_f3nola_post_workout_date":"07\/11\/17"},"categories":[18,8],"tags":[],"class_list":["post-382720","post","type-post","status-publish","format-standard","hentry","category-backblasts","category-destrehan"],"yoast_head":"\n
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