It was a nice muggy morning downtown, we were set up to sweat!!<\/p>\n
Warm-a-Rama<\/p>\n
SSHx 20 IC<\/p>\n
Imperial Storm Trooper x 20 IC<\/p>\n
Merkins x 10 IC<\/p>\n
Squats x 10 IC<\/p>\n
Abe Vigota x 10 IC<\/p>\n
Whirly w\/ Clap x 10 IC<\/p>\n
Ran a quick warm up lap around the block and went to the first station in the courtyard behind Incendiary.<\/p>\n
The Thang<\/p>\n
Lunge Down the Courtyard<\/p>\n
20 Dive Bombers<\/p>\n
Run Back<\/p>\n
Inch Worm Down the courtyard<\/p>\n
20 Squats<\/p>\n
Run Back<\/p>\n
Bear Crawl Down the courtyard<\/p>\n
20 Diamond Merkins<\/p>\n
Run Back<\/p>\n
Broad Jump Down the courtyard<\/p>\n
20 Dips<\/p>\n
Run Back<\/p>\n
Reverse Bear Crawl Down the courtyard<\/p>\n
20 Burpees<\/p>\n
Run Back<\/p>\n
Station #2<\/p>\n
10 Sets of Pull-ups, each set do one less. Starting with 10<\/p>\n
10 sets of 10 Merkins<\/p>\n
10 sets of 10 WWII<\/p>\n
Mosey back to the start<\/p>\n
Mary<\/p>\n
Freddie Merc x 20 IC<\/p>\n
American Hammer x 20 IC<\/p>\n
Low Flutter x 10 IC<\/p>\n
Announcements<\/p>\n
Drip Celebrated his 26th year anniversary with his beautiful Wife!!<\/p>\n
Turnover has the Q for IS<\/p>\n
Zima said if you complete the AO Challenge Palen will buy you a beer!! Challenge Accepted!<\/p>\n
Prayers.<\/p>\n
Need to be leaders in our community and support one another. Show love to all.<\/p>\n
We finished with all saying the Lord’s Prayer!<\/p>\n
NMM<\/p>\n
Thank Goodness I was able to say the mission Statement and the 5 principle of F3.\u00a0 @Zima and @Van Gogh were not letting that slide!<\/p>\n
The Courtyard is WAY TOO long, we had to shorten the field a bit. All PAX were in agreement.<\/p>\n
@Tigger has an unusual inchworm.<\/p>\n
@Zima did not appreciate parts of my VQ so he decided to throw the cardboard copy to the side.<\/p>\n
@Lambchop is too good at Burpees<\/p>\n
@Posthole derailed from planned workout and performed some style of superman\/ swim maneuvers.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
It was a nice muggy morning downtown, we were set up to sweat!! Warm-a-Rama SSHx 20 IC Imperial Storm Trooper x 20 IC Merkins x 10 IC Squats x 10 IC Abe Vigota x 10 IC Whirly w\/ Clap x 10 IC Ran a quick warm up lap around the block and went to the […]<\/p>\n","protected":false},"author":549,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,1,91],"tags":[],"class_list":["post-12274","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-uncategorized","category-urban-assault"],"acf":{"q":"Red Baron","date":"6-5-2020","pax":"Van Gogh, Turnover ,Lambchop,Poncho, Truckstop, Tigger, Drip, Posthole, Cheesesteak, Zima, Root canal,Red Baron (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12274","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\/549"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12274"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12274\/revisions"}],"predecessor-version":[{"id":12280,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12274\/revisions\/12280"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12274"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12274"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12274"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}