Warm up\/Stretch.\u00a0 10 Burpees<\/p>\n
Mosey to Parking lot near Playground<\/p>\n
Mosey to School Entrance under Shelter<\/p>\n
Mosey to Parking Lot near Shelter<\/p>\n
5 Burpees.\u00a0 Bear Crawl to Big Bottles. 5 WMD Merkins. Carry water back to Little Bottles in cup while in Wheelbarrow.\u00a0 Repeat until one group fills little bottle<\/p>\n
Mosey half way Home<\/p>\n
Jail Break back to start for Popcorn Mary.<\/p>\n
Announcements: Smedfest Saturday to raise money for Crisis Control .\u00a0 8:00am Convergence with FIA (Pax seems intimidated by the Ladies) Ms and 2.0s welcomed.\u00a0 4:00p Festivities begin<\/p>\n
Pray Requests:\u00a0 Peace Maker and his wife, Cheesesteak and his wife, $5 Footlong’s neck, Kids going to college and starting school back this week and the Teachers.<\/p>\n
NMM: Lots of chatting and F2 throughout the workout.\u00a0 Great catching up with the guys and also very nice to witness Doubtfire’s V-post at Mayhem…seeing that he lives a few minutes from the site, he should be able to find his way back soon.\u00a0 It was also good to see Mudfoot and Milkshake back out, F3 seems to be sticking to them. Someone should really film Huck in slow motion to discover his Burpee secret.\u00a0 The PAX were just finishing up their second one when I looked up to see him lounging on the hood of a car smoking a Camel. (Ok, I embellish a bit, and everyone knows smoking is bad for you, especially our PA professor.\u00a0 In full disclosure no smoke was actually inhaled) .\u00a0 TMN was my running partner and kept up the conversation keeping my mind off the running part. The pax seemed to enjoy the water sport, but there were lots of complaints about the stuff before and after the H2O transportation.\u00a0 Not sure if Offsides enjoyed the Ab workout as much.\u00a0 He was making plenty of negative comments, but he was probably just joking.\u00a0 Litterbox and Turnover were getting a little ancy during the squats so I added in a Jail Break just\u00a0 for them to stretch out their legs.\u00a0 Not sure who made it back first as they were too far ahead for YHC to see.\u00a0 Strong work by a Strong PAX this morning! Turnover, the keys got stuck in one of the water bottles so I just left them in the parking lot for you.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm up\/Stretch.\u00a0 10 Burpees Mosey to Parking lot near Playground Partner Up. A. Pull ups x 5 B. Plank Jack FlapJack and repeat 4 times Mosey to School Entrance under Shelter Plankarama: (Plank, Low Plank (10 count), Tempo Forward Plank, Nolan Ryans, Merkin with one foot up, Knee to Forehead, elbow, wrist) Numerous repeats Mosey […]<\/p>\n","protected":false},"author":473,"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-10000","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"8\/21\/19","pax":"Milkshake, Litterbox (YB), Blacklight, Dr. Toot Canal (WD), Doubtfire, Huckleberry, Offsides, Touch Me Not, Mudfoot, Tweety-bird, Turnover, Lazy Boy, Splash, Post Hole, HOG, $5 Footlong, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10000","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10000"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10000\/revisions"}],"predecessor-version":[{"id":10001,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10000\/revisions\/10001"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10000"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10000"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}