Small crew for a brutal workout.<\/p>\n
Warm Up<\/p>\n
20 SSH<\/p>\n
10 Arm Circle Forward<\/p>\n
10 Arm Circle Backward<\/p>\n
10 Abe Vigoda<\/p>\n
15 Whirly<\/p>\n
Mosey to the track and take a lap<\/p>\n
<\/p>\n
The Thang<\/p>\n
Mosey to the pull up bars and commence ladder work.<\/p>\n
1 Pull Up, 1 Burpee, 9 Lt. Dan, 9 Jump Squat<\/p>\n
2 Pull Up, 2 Burpee, 8 Lt. Dan, 8 Jump Squat<\/p>\n
You get the picture.<\/p>\n
Mosey to Reynolds benches for 7 Layers of Dip<\/p>\n
Exercises were LL Step Up, RL Step Up, Box Jump, Merkins, Derkins, Urkins, and WWII<\/p>\n
We did 7,8,9,10,9,8,7 dips and 10 of each called exercise.<\/p>\n
Mosey to the circle in front of the Intimidator. Lay on your back with legs at 45 degree angle. One person runs around and pushes your legs down and alternate until everyone has gone once.<\/p>\n
Mosey to Intimidator to complete box of burpees. 5 burpees at first corner, 10 at next, 5 at next, 10 at next (total burpee count = 75 for the morning).<\/p>\n
Then partner up. One partner exercising at circle, the other running to the first stop sign on the Intimidator. Exercises were Lunges, Merkins, and Squats.<\/p>\n
Mosey back to the parking lot for Mary.<\/p>\n
For Mary we did LBC, Mutton Crunch, and Boo Boo took us home with some Freddy Murcs.<\/p>\n
TIME!<\/p>\n
<\/p>\n
Annoucnements<\/p>\n
Schmed Fest, Mutton has Q next Saturday at IS (should be a good one).<\/p>\n
<\/p>\n
Prayers<\/p>\n
Lamb Chop’s sister to be induced in about 10 days. Prayers for those struggling with covid and other diseases both physical and mental.<\/p>\n
<\/p>\n
NMM<\/p>\n
Not a talkative crew this morning. Buy Out did spend two minutes bent over aggressively trying to rid his nostrils of boogers. Turns out it is an ancient Buddhist form of deep breathing to remove CO2 from your lungs and fill them with Oxygen. I am still going with what I originally thoughts.<\/p>\n
<\/p>\n
Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"
Small crew for a brutal workout. Warm Up 20 SSH 10 Arm Circle Forward 10 Arm Circle Backward 10 Abe Vigoda 15 Whirly Mosey to the track and take a lap The Thang Mosey to the pull up bars and commence ladder work. 1 Pull Up, 1 Burpee, 9 Lt. Dan, 9 Jump Squat […]<\/p>\n","protected":false},"author":220,"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-12610","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Lamb Chop","date":"7\/20\/2020","pax":"Mutton, Buy Out, Boo Boo, Drip, Lamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12610","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12610"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12610\/revisions"}],"predecessor-version":[{"id":12611,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12610\/revisions\/12611"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}