Here is what went down:<\/p>\n
Great to meet PAX TPS, RedBaron and Zombie! Having been away from Bootcamp workouts for a while, I wore my classic orginal yellow and black WS F3 shirt to be provide some comfort that I knew what I was doing. I don’t but faked it like usual. After warm up which was seamless except for some counting issues by YHC… the PAX generously did not pounce on that… we moseyed to the bottom of the hill where partnering up occurred and Dora 1-2-3 commenced. Eager to ensure the PAX that this was not cake walk we proceeded to count off 100 burpees while the partner bear crawled to the top of the hill. Wise? Hardly but give some credit for decreasing difficulty as that was followed by WWII’s and LBC’s and lighter forms of transport.
\nSuitably exhausted but with too much time remaining we moseyed to the center entrance and proceeded to Tabata. I believe we pulled off 3 rounds before running low on time, so low only 1 Mary exercise finished us off.
\nI regretted the whole burpee episode twice, once during and once later in the day when Resistor met me at the foot of Pilot Mtn… up and around for 9 miles… two weeks remaining until I break from running!
\nThanks Burlap for partnering and Boomerang for the keys!
\nAn honor to lead you men!
\nWarm up
\nSide straddle hop x 20 in cadence
\nImperial storm trooper x 20 in cadence
\nAbe Vigoda x 3 in cadence
\nWhirly with the clap x 20 in cadence
\nAir claps x 20 in cadence
\nArm circles forward, reverse
\nPlank jacks x 15 in cadence<\/p>\n
Dora 1-2-3 from base of parking lot hill
\n100 Burpees, mode bear crawl
\n200 WWII, mode backwards run
\n300 LBC, mode run<\/p>\n
Tabata- 20 seconds on 10 off 3 rounds
\nDips
\nBox jumps
\nPlank jacks
\nDerkins
\nStep ups
\nSquats<\/p>\n
Mary
\nLow flutter<\/p>\n
Prayer’s for Argyle’s co-worker husband Terry, infection as a result of tumor removal.
\nZiggy Stardust on going diagnosis.
\nBoomerang’s co-worker’s mom possible bad diagnosis and his brother kidney tests.<\/p>\n","protected":false},"excerpt":{"rendered":"
Here is what went down: Great to meet PAX TPS, RedBaron and Zombie! Having been away from Bootcamp workouts for a while, I wore my classic orginal yellow and black WS F3 shirt to be provide some comfort that I knew what I was doing. I don’t but faked it like usual. After warm up […]<\/p>\n","protected":false},"author":139,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-10349","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"JuiceBox","date":"9-26-19","pax":"Burlap, Argyle, Boomerang WD, TPS, BlueSteel, RedBaron, Zombie WB"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10349","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\/139"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10349"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10349\/revisions"}],"predecessor-version":[{"id":10352,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10349\/revisions\/10352"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10349"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10349"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10349"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}