Do this OYO or join YHC at 5:30 at your place via group text.\u00a0 Send me your number tonight or in the am before 5:20 so I can add everyone in.\u00a0 DM me if you do not have my cell or have a fellow Pax send me your number.\u00a0 We will have a virtual Welcome, Workout, Announcements and COT.\u00a0 ‘Kids these days’\u00a0 do everything while texting so we can to.<\/p>\n
<\/p>\n
Virtual Q for Mayhem<\/p>\n
3\/17<\/p>\n
Warm Up:\u00a0 In Cadence: SSH x 25, Imperial Storm Trooper x10, Michael Phelps<\/p>\n
25 Jump Squats\u00a0 10 Absolutions,\u00a0 Quick Pace Mosey out 2 min back 2 min<\/p>\n
25 Jump Squats 10 Absolutions,\u00a0\u00a0 Quick Pace Mosey out 2 min back 2 min<\/p>\n
25 Jump Squats, 10 Absolutions\u00a0 Quick Pace Mosey out 2 min back 2 min<\/p>\n
<\/p>\n
60 Burpees<\/p>\n
Each minute add a Merkin to your burpee\u00a0\u00a0 (At minute one do 2 merkins with each burpee, at minute 3 do three merkins with each burpee, ect until 60 Burpees.\u00a0 When finished text Done to the group chat.\u00a0 Plank Jacks for the 6.<\/p>\n
<\/p>\n
Play previously Downloaded Lazy Eye by Silversun Pickups.\u00a0<\/strong><\/p>\n High plank 30 sec, Chillcut plank 30 sec<\/p>\n 20 Nolan Ryans right hand up, 20 Nolan Ryans Left hand up.<\/p>\n 25 Crab Dips in 4 count Cadence.<\/p>\n 1 of each Merkin.\u00a0 Carolina, Crucible, Wide, Regular, Hand Release, Ranger, Diamond.<\/p>\n 2 of each Merkins\u00a0 Carolina, Crucible, Wide, Regular, Hand Release, Ranger, Diamond.<\/p>\n 3 of each and so forth until the end of the song.<\/p>\n <\/p>\n Mosey out and back 3 minutes.<\/p>\n Mary via Group Chat<\/p>\n","protected":false},"excerpt":{"rendered":" Do this OYO or join YHC at 5:30 at your place via group text.\u00a0 Send me your number tonight or in the am before 5:20 so I can add everyone in.\u00a0 DM me if you do not have my cell or have a fellow Pax send me your number.\u00a0 We will have a virtual Welcome, […]<\/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-11920","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"3\/18","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11920","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=11920"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11920\/revisions"}],"predecessor-version":[{"id":11921,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11920\/revisions\/11921"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11920"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11920"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}