Warmarama:<\/p>\n
15 of each IC-Whirlies with the Clap, IST, SSH, Arm Swirlies F&B, Moroccan Nightclubs and Arm Stretches<\/p>\n
Beatdown:
\nThe following begins with 10 reps and increase by 5 on each round<\/p>\n
Gas Pumps
\nHappy Jacks (5 SSH with 2 Jump Squats after each round of 5)
\nOverhead Press
\nSteps Ups -Alternate R then L
\nTravoltas (just like a Nolan Ryan, but think Saturday Night Fever)-total number each side<\/p>\n
Blockees (drop to ground with your block or weigh do a merkin then back up lifting block overhead)
\nUpright Row
\nSquats-both sides
\nWWII’s<\/p>\n
Elf on the Shelf (each shelf)
\nRanger Merkins
\nCurls<\/p>\n
Repeato as noted<\/p>\n
Mary:
\n15 each of LBC’s, Penguin Crunches, Mutton Crunches, Alabama Prom Date,\u00a0 Pickle Pounders and Low Flutters<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmarama: 15 of each IC-Whirlies with the Clap, IST, SSH, Arm Swirlies F&B, Moroccan Nightclubs and Arm Stretches Beatdown: The following begins with 10 reps and increase by 5 on each round Gas Pumps Happy Jacks (5 SSH with 2 Jump Squats after each round of 5) Overhead Press Steps Ups -Alternate R then L […]<\/p>\n","protected":false},"author":203,"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-12035","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Boomerang","date":"4\/16\/2020","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12035","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12035"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12035\/revisions"}],"predecessor-version":[{"id":12038,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12035\/revisions\/12038"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12035"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}