Warm O Rama<\/p>\n
9 Abe
\n19 IST
\n19 Seal Clap<\/p>\n
The Thing<\/p>\n
9 exercises
\n9 (1,4,7) – 9 (2,5,8) – 19 (3,6,9) reps<\/p>\n
<\/p>\n
Station 1<\/p>\n
1 dips
\n2 Carolina dry docks
\n3 mtn climbers- Double Count<\/p>\n
Station 2<\/p>\n
4 Peter parker Merkin
\n5 Sumo squat
\n6 American hammer DC<\/p>\n
Station 3<\/p>\n
7 ranger merkin
\n8 alternating lunges DC
\n9 plank jack<\/p>\n
X3 rounds<\/p>\n
<\/p>\n
Mosey to next loop and perform new exercises<\/p>\n
<\/p>\n
Station 1<\/p>\n
1 copperhead merkin
\n2 copperhead squat
\n3 overhead clap<\/p>\n
Station 2<\/p>\n
4 burpee
\n5 side lunge DC
\n6 penguin crunch DC<\/p>\n
Station 3<\/p>\n
7 hillbilly DC
\n8 wide merkin
\n9 WW2<\/p>\n
X3 rounds<\/p>\n
<\/p>\n
<\/p>\n
End back at the start with just enough time for us to complete a popcorn Mary<\/p>\n
19 Low Flutter<\/p>\n
9 each leg Mutton Crunch<\/p>\n
19 LBC<\/p>\n
<\/p>\n
Announcements<\/p>\n
Wake ROTC, stair climbing at BB&T field on Wednesday 9\/11. This is where conspiracy will meet that AM. 0600 to roughly 0630.<\/p>\n
Iron Pax challenge this week looks terrible. Check Twitter for details in when this will be done.<\/p>\n
<\/p>\n
Prayers for Cheesesteak’s wife, recovery from trauma.<\/p>\n
<\/p>\n
<\/p>\n
Strong work this AM, and YHC really appreciated the Pax continuing 9 and 19 theme into the Mary.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm O Rama 9 Abe 19 IST 19 Seal Clap The Thing 9 exercises 9 (1,4,7) – 9 (2,5,8) – 19 (3,6,9) reps Station 1 1 dips 2 Carolina dry docks 3 mtn climbers- Double Count Station 2 4 Peter parker Merkin 5 Sumo squat 6 American hammer DC Station 3 7 ranger merkin […]<\/p>\n","protected":false},"author":402,"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-10119","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Litterbox","date":"9\/9\/19","pax":"Chisel, Razzy, Blue Steel"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10119","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\/402"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10119"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10119\/revisions"}],"predecessor-version":[{"id":10121,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10119\/revisions\/10121"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10119"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10119"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10119"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}