{"id":12199,"date":"2020-05-26T19:15:12","date_gmt":"2020-05-26T23:15:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12199"},"modified":"2020-05-26T19:15:12","modified_gmt":"2020-05-26T23:15:12","slug":"merkins-merkins-roll-merkins","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/05\/merkins-merkins-roll-merkins\/","title":{"rendered":"Merkins, Merkins, Roll, Merkins"},"content":{"rendered":"<p>14 Pax celebrated and honored America, veterans, and those who sacrificed for our freedoms at the outhouse by pushing themselves<\/p>\n<p><strong>Warm up<\/strong><\/p>\n<p>SSH<\/p>\n<p>Toy Soldiers<\/p>\n<p>Arm Swirly Things<\/p>\n<p>Abe Vigoda<\/p>\n<p>Lying Windmill<\/p>\n<p>Scorpion<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">Mosey to Tennis Court <\/span><\/p>\n<p>break into different groups and start at different one of the 5 cones. After finishing exercises at those cones bear crawl to the next. 25 reps for each exercise except if it called for another rep<\/p>\n<p>Station 1<\/p>\n<p class=\"p2\"><span class=\"s2\">Ranger Merkin<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Eleven of your choice<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Dan Taylor<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>Station 2<\/p>\n<p class=\"p2\"><span class=\"s2\">Wide Merkins <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Hand Release Mike Tyson <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Imperial Storm Squat <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">T Merkins<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Eleven of your choice<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>Station 3<\/p>\n<p class=\"p2\"><span class=\"s2\">Big Boi <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">LBC<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Up down Rolls<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Eleven of your choice<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>Station 4<\/p>\n<p class=\"p2\"><span class=\"s2\">Dan Taylor <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Diamond Merkin<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">American Hammers<br \/>\n<\/span><\/p>\n<p>YHC chooses squats<\/p>\n<p>&nbsp;<\/p>\n<p>Station 5<\/p>\n<p class=\"p2\"><span class=\"s2\">Merkins <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Alphabet <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">YHC chooses Mtn Climbers\u00a0<\/span><\/p>\n<p><strong>COT<\/strong><\/p>\n<p>For veterans and families<\/p>\n<p><strong>Moleskin<\/strong><\/p>\n<p>Good to see $5 back out for a ruck<\/p>\n<p>All Pax Hated\/Loved all the Merkins and bear crawls<\/p>\n","protected":false},"excerpt":{"rendered":"<p>14 Pax celebrated and honored America, veterans, and those who sacrificed for our freedoms at the outhouse by pushing themselves Warm up SSH Toy Soldiers Arm Swirly Things Abe Vigoda Lying Windmill Scorpion The Thang Mosey to Tennis Court break into different groups and start at different one of the 5 cones. After finishing exercises [&hellip;]<\/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-12199","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"05\/25\/2020","pax":"Love in it, Hooker, Turnover, Spamalot, $5 Footlong, Catfish, Greenspan, Catfish, Sgt. Schultz, Green Acres, H.O.G, Van Gogh, Palin, Splash "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12199","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=12199"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12199\/revisions"}],"predecessor-version":[{"id":12200,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12199\/revisions\/12200"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}