12 PAX posted for a Bueller? led beatdown around his old stomping grounds. We welcomed an FNG and provided a VERY thorough disclaimer that probably came across as a list of really great reasons to stay in bed. After that, we circled up for WARMORAMA and got to see SnakeEyes come in on two wheels as he traveled in from Clemmons.<\/p>\n
<\/p>\n
So, with a lucky number 13 we headed out into the gloom.<\/p>\n
<\/p>\n
WARMORAMA<\/strong><\/p>\n Arm Claps x 10 IC<\/p>\n Abe Vigoda x 5 IC<\/p>\n IST x 10 IC<\/p>\n SSH x 10 IC<\/p>\n Burpees x 5 OYO<\/p>\n <\/p>\n Mosey to track for one loop of warmup (including butt kickers, high knees, karaoke, power skip)<\/p>\n <\/p>\n THE THANG<\/strong><\/p>\n Mosey to benches and retaining wall near playground<\/p>\n <\/p>\n 7 Layers of Dip<\/p>\n Dips x 7 OYO\u00a0 ->\u00a0 Irkins 7 OYO<\/p>\n Dips x 7 OYO\u00a0 ->\u00a0 Right Leg Step Up 7 OYO<\/p>\n Dips x 7 OYO \u00a0->\u00a0 Left Leg Step Up 7 OYO<\/p>\n Dips x 7 OYO\u00a0 ->\u00a0 OHC 7 OYO<\/p>\n Dips x 7 OYO\u00a0 ->\u00a0 Seal Clap x 7 OYO<\/p>\n Dips x 7 OYO\u00a0 ->\u00a0 Air Squats x 7 IC<\/p>\n Dips x 7 OYO\u00a0 ->\u00a0 Arm Swirly Things x 7 IC<\/p>\n <\/p>\n Quadraphilia on Intimidator: Partner 1 runs backwards up the intimidator while partner 2 does 10 LBCs and then sprints to catch up to Partner 1, Flap jack and repeat up to the top. Plank for the 6<\/p>\n Mosey back to the base of the Intimidator<\/p>\n Repeat-O Everything; one more round<\/u> of 7-Layer Dip but double the reps, then one more round<\/u> of Quadraphilia on the Intimidator.<\/p>\n PSEUDO-MARY<\/strong><\/p>\n It was a little longer than YHC typically likes for MARY, so we added a few other exercises in and called it a \u201cpseudo\u201d mary. Exercises included: merkins, low slow flutter, parker peters, penguin crunch, sideways pickle pounders\/Cumberland viaduct (tomato, tomaato), and LBCs. Did I say low slow flutter?<\/p>\n <\/p>\n COT<\/strong><\/p>\n LambChop introduced his FNG friend Brandon. A kitchen and bath remodeler who was the running back to LambChop\u2019s quarterback. I\u2019m sure they made a fine pair. \u00a0LambChop\u2019s friend, works on Kitchens, football scapegoat .. meat cleaver .. welcome to the Cleav!<\/p>\n Announcements and Prayers<\/strong><\/p>\n Prayers for our brothers and sisters who are hurting these days. Specifically we prayed for them to be heard and for safety for all.<\/p>\n The PAX mentioned Racial Equity Institute out of Greensboro as a really good resource for learning more.<\/p>\n https:\/\/www.racialequityinstitute.com\/<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 12 PAX posted for a Bueller? led beatdown around his old stomping grounds. We welcomed an FNG and provided a VERY thorough disclaimer that probably came across as a list of really great reasons to stay in bed. After that, we circled up for WARMORAMA and got to see SnakeEyes come in on two wheels […]<\/p>\n","protected":false},"author":118,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,82],"tags":[],"class_list":["post-12267","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"Bueller?","date":"06\/03\/20","pax":"Mutton, Snake Eyes, HOG, Cheesteak, Red Barron, Razzie, Truck Stop, Snookie, Rust Bucket, Palin, Lamb Chop, Bueller?, The Cleav"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12267","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\/118"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12267"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12267\/revisions"}],"predecessor-version":[{"id":12268,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12267\/revisions\/12268"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12267"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12267"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12267"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}