It was a peaceful night until Lamb Chop decided to check Twitter to see who was Q at IS in the morning. Little did he know that Palin had signed up after a brief conversation 6 weeks ago…<\/p>\n
<\/p>\n
No worries, Lamp Chop knew what to do! Go to sleep and make it all up in the morning!<\/p>\n
<\/p>\n
The unplanned Thang:<\/p>\n
Warm-o-rama<\/p>\n
15 SSH<\/p>\n
6 Whirly<\/p>\n
10 ar, swirly things forward and then back<\/p>\n
<\/p>\n
Then we headed to the track for a lap. This was followed by a burped lap.<\/p>\n
Do a number of burped every time I say. We did 1 ascending to 5 then 5 descending to 1. Then one more mosey lap.<\/p>\n
Mosey to the pull-up bars for some Dora.<\/p>\n
50 pullups<\/p>\n
100 merkins<\/p>\n
200 squats<\/p>\n
<\/p>\n
Mosey to picnic benches. 7 layers of dip.<\/p>\n
7 dip<\/p>\n
10 right leg step up<\/p>\n
8 dip<\/p>\n
10 left leg step up<\/p>\n
9 dip<\/p>\n
10 urkin<\/p>\n
10 dip<\/p>\n
10 merkin<\/p>\n
9 dip<\/p>\n
10 derkin<\/p>\n
8 dip<\/p>\n
10 bench squats<\/p>\n
7 dips<\/p>\n
30 calf raises<\/p>\n
<\/p>\n
Mosey to the intimidator. Here we partnered up. One partner started squats\/lunges at the bottom while the other partner ran to the first stop sign. Once they reached the sign, the first partner ran to them. Then partner 2 would run to the next stop sign and so on and so forth.<\/p>\n
<\/p>\n
Mosey back down to the Hanes circle for 15 oyo urkins merkins and derkins.<\/p>\n
<\/p>\n
Mosey back to the parking lot for Mary.<\/p>\n
20 mutton crunches<\/p>\n
15 penguin crunches<\/p>\n
25 low flutter<\/p>\n
<\/p>\n
Prayers for Blue Steels coworker who is looking for housing.<\/p>\n
<\/p>\n
Many thanks for coming out. With no plan in mind we were able to grow stronger and show FNG Red Barron what a beat down looks like!<\/p>\n","protected":false},"excerpt":{"rendered":"
It was a peaceful night until Lamb Chop decided to check Twitter to see who was Q at IS in the morning. Little did he know that Palin had signed up after a brief conversation 6 weeks ago… No worries, Lamp Chop knew what to do! Go to sleep and make it all up […]<\/p>\n","protected":false},"author":220,"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-10055","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Lamb Chop","date":"8\/31\/2019","pax":"On My Way
\r\nTar HEEL
\r\nBlue Steel
\r\nTurnover
\r\nVirginia Slim
\r\nZiggy
\r\nRed Barron
\r\nVan Gogh"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10055","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10055"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10055\/revisions"}],"predecessor-version":[{"id":10056,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10055\/revisions\/10056"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10055"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10055"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10055"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}