Warm o rama
\nSSH x 20IC
\nIST x 20IC
\nArm Swirls IC
\nX 20 Forward
\nX 20 Reverse
\nSeal Clap X 20 IC
\nOH Clap X 20 IC
\nAb Bagota x 10 IC
\n5 Burpees OYO<\/p>\n
Thang- Grinder w\/Blocks – Alt Modes of Transport<\/p>\n
Station 1
\nCurls
\nBO Row
\nOH press
\nAmerican Hammer
\nAlt Lunges (w\/block)<\/p>\n
Station 2
\nSkull Crushers
\nMerkins
\nSquats (w\/block)
\nLBC
\nMan Makers<\/p>\n
Modes of Transport – Alt B\/W Stations
\nRd 1 Bear Crawl or Plank Side Step
\nRd 2 karaoka or Side Shuffle<\/p>\n
For those not familiar grinders are generally a 3+ group formation with 2 stations opposite ends of a field or arbitrary distance. 1 man on each station completing the exercise and a runner in b\/w who relieves the pax from a station.<\/p>\n
Mary
\nLBC x 20 IC
\nPenguin Crunch x 20 IC
\nBox Cutter x 20 IC
\nGas Pump X 15 IC<\/p>\n
Chatter
\nGrinders harder than they sound with the 1st round in particular shredding the shoulders. Minor complaints of pavement being made of glass but all kept pushing while some kept looking for a way out. <\/p>\n
Announcements
\nBoomerang has Q at Mayhem tomorrow – bring ypur check for tax day<\/p>\n
Prayer Requests
\nSchneiders brother in law dealing with medical issues associated with kidney infection
\nAll unspoken prayers
\nThose that could not make it out today<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm o rama SSH x 20IC IST x 20IC Arm Swirls IC X 20 Forward X 20 Reverse Seal Clap X 20 IC OH Clap X 20 IC Ab Bagota x 10 IC 5 Burpees OYO Thang- Grinder w\/Blocks – Alt Modes of Transport Station 1 Curls BO Row OH press American Hammer Alt Lunges […]<\/p>\n","protected":false},"author":519,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[127,102],"class_list":["post-12570","post","type-post","status-publish","format-standard","hentry","category-parliament","tag-f3wefoco","tag-f3winstonsalem"],"acf":{"q":"60 Minutes","date":"7-14-20","pax":"Tonka, Total Recall, Ziggy Stardust, Burlap, Bluto, Boomerang, Fender, Schneider , Sour Mash, 60 Minutes"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12570","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\/519"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12570"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12570\/revisions"}],"predecessor-version":[{"id":12571,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12570\/revisions\/12571"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12570"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12570"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12570"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}