5 pax made it to the reopening of the Estate. YHC, who was the Q also, barely made it. The alarm or phone for some reason did not charge and died last night. Luckily for the Q the ole internal clock was ready to wake up just in time to make it.<\/p>\n
Warm-up\u00a0<\/strong><\/p>\n SSH<\/p>\n Toy Soldier<\/p>\n Whirly<\/p>\n Abe Vigoda<\/p>\n Arm Swirly Things<\/p>\n The Thang<\/strong><\/p>\n Mosey to Reynolda church parking lot for lines<\/p>\n run to first line<\/p>\n 5 Merkins, 10 shoulder taps, 15 plank jump in and outs, 20 plank punches, 25 plank jacks<\/p>\n run back to start for 1 burpee<\/p>\n Then 2nd, 3rd, 4th, 5th<\/p>\n then same thing for lines 6-10<\/p>\n just change to<\/p>\n 5 squat jumps, 10 Bonnie Blair\u2019s, 15 squats, 20 IST, 25 SSH<\/p>\n Then mosey to back of church to small circle<\/p>\n bear crawl half way then run lap and half while others do Mary<\/p>\n mary exercises<\/p>\n LBC, Dying Cockroack, penguin crunch cheesteak style, Heals to heaven, Freddy Mercury<\/p>\n mosey to fountain back at the estate for<\/p>\n 5 count cadence of<\/p>\n dips, dips right leg up, left leg up, reverse dips, derkins, derkin shoulder tap<\/p>\n 10 count right leg and left leg step up<\/p>\n mosey back to start<\/p>\n Finish<\/p>\n Moleskin<\/strong><\/p>\n Pray for $5 footlong who is struggling<\/p>\n Pray for Undertow\u2019s dad<\/p>\n look for Memorial Day Workouts announcement<\/p>\n","protected":false},"excerpt":{"rendered":" 5 pax made it to the reopening of the Estate. YHC, who was the Q also, barely made it. The alarm or phone for some reason did not charge and died last night. Luckily for the Q the ole internal clock was ready to wake up just in time to make it. Warm-up\u00a0 SSH Toy […]<\/p>\n","protected":false},"author":527,"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-12102","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"5\/11\/2020","pax":"Retractable, Undertow, Bam, Cheesesteak, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12102","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12102"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12102\/revisions"}],"predecessor-version":[{"id":12103,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12102\/revisions\/12103"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}