After an EC run with 5 pax, 10 in total showed with one new FNG brought out by Buford. Notable in attendance for the ec run and workout was none other thank Katniss! <\/p>\n
After some warmo rama we proceeded as follows:
\nLine up facing end of parking lot. Bunny hop from parking space to parking space line, drop down and do 5 merkins. Proceed in this order each parking spot for 10-15 spots in total. Plank with Alt shoulder taps for the 6.
\nImperial walker over to the blocks for some Benjamins:
\n25 Curls
\n25 lunges
\n25 OH Press
\n25 lunges
\n25 squats
\n25 lunges
\n25 Mt Climbers (no block obviously)
\n25 lunges
\n=$100 lunges
\nRepeato with $100 monkey humpers instead of lunges. Some chattered about how to use the block.
\nSlow mosey to avoid any complaints of running to the wall.
\nLine up peoples chair each pax does 5 merkins down the line.
\nLine up peoples chair each pax does 15 wonderbras down the line.
\nFast feet
\nSide shuffle, loredo and bear crawl back to launch for some Mary.<\/p>\n
Prayers for all armed forces and their families<\/p>\n
Welcomed new FNG Crab Legs! Got the name as follows (props to Harden on the name):
\nFrom Florida, Tampa Bay Bucs fan, FSU seminole Fan. Jamis Winston player WB for both and tried to steal crab legs from Publix his final year. Therefore, crab legs.<\/p>\n","protected":false},"excerpt":{"rendered":"
After an EC run with 5 pax, 10 in total showed with one new FNG brought out by Buford. Notable in attendance for the ec run and workout was none other thank Katniss! After some warmo rama we proceeded as follows: Line up facing end of parking lot. Bunny hop from parking space to parking […]<\/p>\n","protected":false},"author":519,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[127,102],"class_list":["post-11166","post","type-post","status-publish","format-standard","hentry","category-parliament","tag-f3wefoco","tag-f3winstonsalem"],"acf":{"q":"60 Minutes","date":"1-7-20","pax":"TPS
\r\nSchneider
\r\nSour Mash
\r\nHarden
\r\nKatniss
\r\nBuford
\r\nWhirley
\r\nGucci
\r\nCrab Legs - FNG"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11166","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\/519"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11166"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11166\/revisions"}],"predecessor-version":[{"id":11167,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11166\/revisions\/11167"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11166"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11166"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11166"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}