Mosey\u00a0 to Hall of Justice<\/p>\n
1 Nolan Ryan L,\u00a0 5 Hand Release Merkins,\u00a0 1 Nolan Ryan R, 5 Hand Release Merkins \u2026.5 Nolan Ryan L,\u00a0 5 Hand Release Merkins,\u00a0 5 Nolan Ryan R<\/p>\n
Mosey through Corpening Plaza and back to parking deck.<\/p>\n
5 pull ups\/ 5 Burpees Do exercise on cardboard run to top of ramp 5 Pull Ups\/5 Burpees exercise rinse and repeat<\/p>\n
Lower\u00a0 1. 25 WWII\u00a0 2\u00a0\u00a0 \u00a02. 25 HtH \u00a0\u00a0\u00a0\u00a03. 25 LBC, \u00a0\u00a0\u00a0\u00a0\u00a04. 25 DC American Hammers \u00a0\u00a0\u00a0\u00a0\u00a0\u00a05. 25 Crab Cakes<\/p>\n
Upper 1. 25 DC Mtn Climbers\u00a0\u00a0\u00a0\u00a0 2. 25 Plank Jack \u00a0\u00a0\u00a0\u00a0\u00a03. 25 Dive Bombers\u00a0\u00a0\u00a0\u00a0 \u00a04. 25 Mike Tysons\u00a0\u00a0\u00a0\u00a0 5. 25 Ski Jumps<\/p>\n
Go to Next level: 5 pull ups Do exercise on cardboard run to top of ramp 5 Burpees. Do exer.cise rinse and repeat<\/p>\n
Lower: 1. 10 SSH\u00a0\u00a0\u00a0\u00a0 2. 10 Jump Squats\u00a0\u00a0 3. 10 Bonnie Blairs\u00a0\u00a0\u00a0 4. 10 DC Running with Scissors\u00a0\u00a0\u00a0\u00a0 5. 10 DC Speed Skaters<\/p>\n
Upper: 1. 10 Absolutions.\u00a0\u00a0 2. 10 Alternating Shoulder Taps\u00a0\u00a0\u00a0 3. 10 Pickle Pounders\u00a0\u00a0 4.\u00a0 10 Monkey Humpers\u00a0\u00a0\u00a0 5. 10 Copperhead Squats<\/p>\n
Mosey Back for Mary<\/p>\n
Announcements:\u00a0 Lots to do this weekend.\u00a0 Convergence with IS and Purgatory at Hanes park! Q School at 6:30 and Workout at 7.\u00a0 Sage Run to raise funds for companion dog for Bevo’s son.\u00a0 Contact Sage Fitness for details, to run (if any slots are left) or to donate.\u00a0 5:30 Fundraiser for Blue Steele at Ardore Barber shop.\u00a0 6:00 F3 Christmas party at Winston-Salem Public House.\u00a0 See BB for details.\u00a0 Sunday Farm Run, See Wobegon for details.<\/p>\n
Prayer requests: Healing for Rust Bucket, Blue Steele, Spicoli, Swiss Miss and his son, and Root Canal.\u00a0 Reach out to F3 Brothers you have not seen in a while over the Holidays.<\/p>\n
No rain the whole time and route had us working out in dry spots. We even got to see a few Christmas trees.\u00a0 A very determined and strong group of men posted this morning and you would not believe all the compliments Zima, Van Gogh and Cherry Pie were dishing out. (Sorry CP, couldn’t let that pun slip by.) All this talk about payback and the Underworld just really put YHC in the Christmas spirit.\u00a0 All kidding aside, everyone put in a full effort and we got through the workout together.\u00a0 It was a pleasure to hang out with you guys this morning.<\/p>\n","protected":false},"excerpt":{"rendered":"
Mosey\u00a0 to Hall of Justice 1 Nolan Ryan L,\u00a0 5 Hand Release Merkins,\u00a0 1 Nolan Ryan R, 5 Hand Release Merkins \u2026.5 Nolan Ryan L,\u00a0 5 Hand Release Merkins,\u00a0 5 Nolan Ryan R Mosey through Corpening Plaza and back to parking deck. 5 pull ups\/ 5 Burpees Do exercise on cardboard run to top of […]<\/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":[79],"tags":[],"class_list":["post-10953","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Drip","date":"12\/10\/19","pax":"Wobegon, Van Gogh, Zima, Turnover, Bam, Cherry Pie, Tar Heel (WB), Mutton (WD), Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10953","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=10953"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10953\/revisions"}],"predecessor-version":[{"id":10954,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10953\/revisions\/10954"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10953"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10953"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10953"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}