Warm-o-Rama:<\/b><\/p>\n
SSH x 16 IC sort of<\/p>\n
Imperial Walkers x 16 IC<\/p>\n
Abe Vagoda x 8 IC<\/p>\n
Whirley x 16<\/p>\n
hip circles x16 IC<\/p>\n
Dive bombers x 8 OYO<\/p>\n
Arm Swirly Things x 8 F then B<\/p>\n
The Thang<\/b><\/p>\n
Mosey <\/b>to rock pile\u00a0<\/span><\/p>\n Hateful Eight<\/p>\n pick a one hand rock and a 2 hand rock<\/p>\n Do each exercise 8 times<\/p>\n Rock halo,\u00a0Overhead press,\u00a0Skull crushers, Upright row,\u00a0Bent over rows,\u00a0Bus drivers,\u00a0Curls,\u00a0Hand pass flies<\/p>\n Mosey around ring after every second set<\/p>\n repeat X8<\/p>\n hmm that took a long time<\/p>\n Do each exercise 8 times<\/p>\n Goblet squat, Right leg forward lunge, Left leg forward lunge,\u00a0Right leg side lunge, Left leg side lunge,\u00a0Right leg back lunge, Left leg back lunge, Copperhead squat<\/p>\n mosey around the ring every second set<\/p>\n Plan was to repeat X8, but running out of time, cut to X6<\/p>\n put one rock back<\/p>\n Now watching the time carefully\u00a0<\/span><\/p>\n Do each exercise 8 times<\/p>\n American Hammer w\/rock,\u00a0Pickle pounders,\u00a0LBC w\/rock,\u00a0Peter parkers,\u00a0Heals to heaven,\u00a0Plank hip circles,\u00a0Mutton crunch right,\u00a0Mutton crunch left<\/p>\n Mosey around ring after every second set<\/p>\n Again the plan was for X8 but we only made it to 4 I think<\/p>\n Put Rock away and mosey back to the parking lot, well most mosey Splash is out front and Zuck takes off after him yelling something about not letting splash get there first. This led to a bit of a race, I have no idea who won as I was not there.<\/p>\n We got to the parking lot right at 8.<\/p>\n Announcements<\/b><\/p>\n Spam has Q Monday at VI,\u00a0<\/span><\/p>\n Splash \u201cRED CROSS NEEDS YOUR BLOOD. Go give them your blood!\u201d Spam \u201cIs it safe to do it in these uncertain times?\u201d Splash \u201cIt is! they practice Social distancing at all their appointments. They sanitize\u2026\u201d BAM \u201cSo Bow and Arrow?\u201d\u2026.garbled response Splash \u201c and they test you for antibodies.\u201d<\/p>\n Zuckerburg is facilitating an order of F3 neck gaiters\/face mask contact him directly. He will accept Paypal\/venmo. However he said he will not come to your house to deliver, have to meet at workout to distribute. Some though is mustache said otherwise.<\/p>\n DQ has Q at The Work Monday 7:30 PM contact Hop, or Wobegon for the Zoom link. There is no homework, but come prepared to respond.<\/p>\n Prayer Requests\u00a0<\/span><\/b><\/p>\n Goofy\u2019s Father in law and son are in the hospital.<\/p>\n Plunger\u2019s in laws not positive for Covid but not doing well.<\/p>\n Spam\u2019s Coworker\u2019s wife diagnosed with breast cancer, and Father is having kidney issues.<\/p>\n For all working in education as they get ready to return, and return to school, and the Kids as well.<\/p>\n Argyle\u2019s youngest Ricky will be heading off to Bucknell this week.<\/p>\n","protected":false},"excerpt":{"rendered":" Warm-o-Rama: SSH x 16 IC sort of Imperial Walkers x 16 IC Abe Vagoda x 8 IC Whirley x 16 hip circles x16 IC Dive bombers x 8 OYO Arm Swirly Things x 8 F then B The Thang Mosey to rock pile\u00a0 Hateful Eight pick a one hand rock and a 2 hand rock […]<\/p>\n","protected":false},"author":380,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[],"class_list":["post-12748","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"D-Day","date":"08\/08\/2020","pax":"Boomerang, Spamalot, BAM, Suede(WB), Splash, Winklevoss, Mongoose, Zuckerburg, Velvet, Data, Argyle, Bulldog, DQ(WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12748","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\/380"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12748"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12748\/revisions"}],"predecessor-version":[{"id":12749,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12748\/revisions\/12749"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12748"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12748"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12748"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}