Warm-o-rama.<\/b><\/p>\n
PARKING LOT<\/span><\/span><\/p>\n Four Corners + waiting exercise for the Six<\/span><\/p>\n – 1: Bonnie Blairs x 10 OYO + Ski Abs<\/span><\/p>\n – 2: 1 + Mountain Climbers x 20 OYO + Hillbillies<\/span><\/p>\n – 3: 2 + Heels to Heaven x 30 OYO + Imperial Storm Troopers<\/span><\/p>\n – 4: 3 + Star Jump Clap Burpees x 40 OYO + SSH<\/span><\/p>\n <\/p>\n Run three quarters speed to the opposite corner of the parking lot and back.\u00a0 SSH for the Six.<\/span><\/p>\n <\/p>\n Unwind the Four Corners.\u00a0 Do it all again in reverse.<\/span><\/p>\n <\/p>\n Mary.<\/b><\/p>\n OTHER FIRST PRES PARKING LOT<\/span><\/span><\/p>\n – Crunchy Frog x 10 IC<\/span><\/p>\n – Box Cutters x 10 IC<\/span><\/p>\n – Pickle Pounders x 10 IC<\/span><\/p>\n – Full Extension Crunches x 10 IC<\/span><\/p>\n – Low Flutter x 10 IC<\/span><\/p>\n <\/p>\n Beatdown.<\/b><\/p>\n PARKING GARAGE<\/span><\/span><\/p>\n – Level 1: 1 Pullup \/ 1 Merkin each I-Beam<\/span><\/p>\n – Level 2: 2 Pullups \/ 2 Merkins each I-Beam<\/span><\/p>\n <\/p>\n PARKING LOT<\/span><\/span><\/p>\n – 1 full parking lot length sprint<\/span><\/p>\n <\/p>\n Finished.<\/b><\/p>\n <\/p>\n Announcements:<\/b><\/p>\n – October 19: $5 Footlong to Q Greensboro\u2019s 5 year convergence at Christ United Methodist.<\/span><\/p>\n – Today\u2019s Flatline was a warmup for Bells N Whistles tomorrow.<\/span><\/p>\n <\/p>\n Prayers:<\/b><\/p>\n – Huckleberry\u2019s Plantar Fasciitis<\/span><\/p>\n – $5 Footlong\u2019s marriage that is two week old<\/span><\/p>\n – Offsides and his daughter<\/span><\/p>\n – H.O.G. took us out<\/span><\/p>\n <\/p>\n Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" Warm-o-rama. PARKING LOT Four Corners + waiting exercise for the Six – 1: Bonnie Blairs x 10 OYO + Ski Abs – 2: 1 + Mountain Climbers x 20 OYO + Hillbillies – 3: 2 + Heels to Heaven x 30 OYO + Imperial Storm Troopers – 4: 3 + Star Jump Clap Burpees x […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,79],"tags":[],"class_list":["post-10461","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Zima","date":"10\/8\/19","pax":"H.O.G, Honey Badger, $5 Footlong, Boo Boo, Palin, Tommy Boy, La-Z-Boy (WB), The Pharoah (WD) (fka Root Canal, Dr. Toot Canal, Toots-a-Lot, Toot Uncommon), Van Gogh, Zima (Q for the week)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10461","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10461"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10461\/revisions"}],"predecessor-version":[{"id":10465,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10461\/revisions\/10465"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10461"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}