{"id":11599,"date":"2020-02-14T10:07:22","date_gmt":"2020-02-14T14:07:22","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11599"},"modified":"2020-02-14T10:07:22","modified_gmt":"2020-02-14T14:07:22","slug":"2-14-valentines-massacre","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/02\/2-14-valentines-massacre\/","title":{"rendered":"2\/14 Valentine’s Massacre"},"content":{"rendered":"

Valentine’s Day, a day for love, romance, and excitement. Non of those words were used today at UA this morning. Instead, words like: stupid, ridiculous, and who makes a workout like this, were more the words for the mood. The Pax came expecting a nice leisurely workout this morning, but were given a rendition of the Valentine’s Day Massacre.<\/p>\n

Warm-Up<\/strong><\/p>\n

SSH<\/p>\n

IST<\/p>\n

Arm Swirly Things<\/p>\n

Abe Vigoda<\/p>\n

The Thang<\/strong><\/p>\n

Mosey to tunnel under Long Branch<\/p>\n

2 Burpees\/14 V-ups<\/p>\n

2 Burpess\/ 14 Australian Mtn Climber<\/p>\n

2 Burpess\/ 14 Leg Lifts<\/p>\n

2 times through, Mosey to the back of Innovation Research Park<\/p>\n

2 Burpees\/ 14 Elevation change merkins<\/p>\n

2 Burpees\/ 14 Non Alternating Shoulder Tap Merkins<\/p>\n

2 Burpees\/ 14 Turkish Get Ups<\/p>\n

2 Times throug, Mosey back to launch<\/p>\n

2 Burpees\/ 14 Inch Worms<\/p>\n

2 Burpees\/ 14 Nolan Ryans<\/p>\n

2 Burpees\/ 14 Erkins<\/p>\n

2 Burpees\/ 14 Sumo Squats<\/p>\n

1 Time Through, Mosey to Coal Pit<\/p>\n

2 Squats\/ 14 Mike Tysons<\/p>\n

2 Squats\/ 14 Archer Merkins<\/p>\n

2 Squats\/ 14 Spider Merkins<\/p>\n

2 Squats\/ 14 Sphinx Merkins<\/p>\n

2 Squats\/ 14 Alternating Shoulder Tap Merkins<\/p>\n

2 Squats\/ 14 Crucible Merkins<\/p>\n

2 Squats\/ 14 Reach Back Merkins<\/p>\n

2\u00a0 Squats\/ 14 Elbow Punches<\/p>\n

1 Time through<\/p>\n

3 Minute of Burpees, after each minute 5 merkins<\/p>\n

Mosey to Launch<\/p>\n

LBC<\/p>\n

Finish<\/p>\n

COT<\/strong><\/p>\n