It was a beautiful morning to enjoy a nice beat down. 12 brave Pax showed to be apart of it.
\nWarm -A-Rama<\/p>\n
SSH x20 (IC)<\/p>\n
Imperial Storm Troopers x20 (IC)<\/p>\n
Whirly w\/ Clap x 10(IC)<\/p>\n
Abe Vigota x 6 IC<\/p>\n
Squats x 10 (IC)<\/p>\n
Merkins x 10 (IC)<\/p>\n
mosey over to the track for a warm up lap and then we headed to the pull up bars at the top of the hill.
\nThe Thang<\/p>\n
10 Pull Ups<\/p>\n
20 Merkins<\/p>\n
10 WWII<\/p>\n
mosey to the intimidator and then run up the intimidator<\/p>\n
top of intimidator<\/p>\n
10 Burpees<\/p>\n
10 Dive Bombers<\/p>\n
10 double count American Hammer
\nWe then ran back to the pull up bars and repeat all until time.
\nMary<\/p>\n
low flutter x 15 (IC)<\/p>\n
V-ups x 10 (IC)<\/p>\n
Mountain Climbers x 20 (IC)<\/p>\n
Freddie Mercury x 20 (IC)<\/p>\n
American Hammer x 20 (IC)<\/p>\n
Cot<\/p>\n
H.O.G is leading IS and Tractor OG at Hanes park.<\/p>\n
Spicoli- told us about a weekly \u00a0peer led discussion on equality, racism and improvement. Monday\u2019s at 5 via zoom. DM @F3Hoptoberfest #Thework<\/p>\n
NMM<\/p>\n
Mr. Woodchuck was joining us from Jacksonville, FL. He put in hard work, the sunshine state would be proud.
\nLitter box and H.O.G were the mvps of the day. They were definitely not intimidated my the intimidator.
\nThey both also didn\u2019t let me finish with Mary two min early. Won\u2019t \u00a0happen again!!
\nAll in all great group of men and thanks to Razzie for letting me lead them!!<\/p>\n","protected":false},"excerpt":{"rendered":"
It was a beautiful morning to enjoy a nice beat down. 12 brave Pax showed to be apart of it. Warm -A-Rama SSH x20 (IC) Imperial Storm Troopers x20 (IC) Whirly w\/ Clap x 10(IC) Abe Vigota x 6 IC Squats x 10 (IC) Merkins x 10 (IC) mosey over to the track for a […]<\/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":[112,82],"tags":[141,102],"class_list":["post-12453","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy","tag-f3_razzie","tag-f3winstonsalem"],"acf":{"q":"Red Baron","date":"6\/24\/20","pax":"Cherry pie, Tarheel,H.O.G,Litter box, Razzie,Lambchop,Spicoli,Palen,Glazer, Mr. Woodchuck,Snake eyes, Red Baron (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12453","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=12453"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12453\/revisions"}],"predecessor-version":[{"id":12461,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12453\/revisions\/12461"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12453"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12453"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12453"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}