Warm up and Stretch<\/p>\n
5 SSH\/2 Burpees\u00a0 Repeat 5 times<\/p>\n
Mosey to Bridge<\/strong>.\u00a0 Before crossing 20 Jump Squats<\/p>\n Bear Crawl over Bridge<\/p>\n 20 Jump Squats after crossing bridge.<\/p>\n Lap around track.\u00a0 10 Burpees at each curve.\u00a0 At last curve pick up the 6 and do last 10 Burpees together.<\/p>\n Mosey to shelter<\/strong>: Partner Up, A: exercises\u00a0 B: Run up to Pull up Bars and do 5 Pull Ups.\u00a0 Flap Jack<\/p>\n (50 WMD Merkins, 100 Pickle Pounders, 150 Double Count Mtn. Climbers, 200 Plank Jacks)<\/p>\n Lap around Track: 2 Burpees at each curve.\u00a0 At last curve pick up the 6 and do last 2 Burpees together.<\/p>\n Dips, Ranger Erkins, Derkins in cadence \u00a0x3<\/p>\n Mary<\/p>\n COT: Blue Steele update from Snookie and Happy Birthday to Cheesesteak<\/p>\n It was a very cold morning as evidenced by black ice in the parking lot and the ‘shorts and a headband’ assemble worn by Chisel.\u00a0 Very nice to meet Titanium today.\u00a0 He is a Little Warrior and set the pace on all the track runs for the PAX.\u00a0 Not much chatter today…everyone was working too hard.\u00a0 It was a pleasure to lead this great group of men.\u00a0 Thanks for the keys Razzie, I left them on the permafrost.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Warm up and Stretch 5 SSH\/2 Burpees\u00a0 Repeat 5 times Mosey to Bridge.\u00a0 Before crossing 20 Jump Squats Bear Crawl over Bridge 20 Jump Squats after crossing bridge. Lap around track.\u00a0 10 Burpees at each curve.\u00a0 At last curve pick up the 6 and do last 10 Burpees together. Mosey to shelter: Partner Up, A: […]<\/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-10786","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"11\/13\/19","pax":"Whirley, Titanium (WB), Chisel, Snookie, HOG, Sac, Post Hole, Cheesesteak, Razzie, Lawn Boy, Tar Heel, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10786","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=10786"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10786\/revisions"}],"predecessor-version":[{"id":10787,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10786\/revisions\/10787"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}