Warmorama
\nSSH – IC
\nIMPERIAL STORM WALKER 15 – IC
\nARM SWIRLS – 15 FWD & BWD
\nMOROCCAN NIGHT CUBS 15 – IC
\nOH CLAPS 15 – IC
\nSEAL CLAPS 15 – IC
\nABE VAGOTA 8 IC
\nHAMSTRING STRETCH<\/p>\n
The Thang
\nBear Crawl 2 spaces > 5 Merkins repeato to the end of the lot (knocked out atleast 60+ merkins)<\/p>\n
Mosey ~1 lap on track<\/p>\n
10 pullups
\n20 irkins
\n30 dips<\/p>\n
Partner up – completed 2 full rounds
\n1 partner runs 1 lap
\nOther partner 10-20-30 (repeat until partner returns from running lap)
\n10 Dips
\n20 American Hammers
\n30 Squats <\/p>\n
Wall work
\nPeoples chair & 15 wonderbras down the line
\nPeoples chair & 15 jack reachers down the line<\/p>\n
Mary
\n5 Imperial storm walker
\n20 LBC
\n10 Gas Pump<\/p>\n
Prayers
\nJohn and Shirley – TSC InLaws
\nSchneider and Mash’s Aunt
\nParents and kids with school starting back up<\/p>\n
Announcements
\nShmed now at ROCC
\nBoomerang has the Parliment Q – show some support!<\/p>\n
Enjoyed getting out Monday morning and was good to see Beastlite and Cinqolite out this way! Good to see all the other usual suspects as well.<\/p>\n
Still looking for Whirley! Hasnt been out to a wefoco workout in months.<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmorama SSH – IC IMPERIAL STORM WALKER 15 – IC ARM SWIRLS – 15 FWD & BWD MOROCCAN NIGHT CUBS 15 – IC OH CLAPS 15 – IC SEAL CLAPS 15 – IC ABE VAGOTA 8 IC HAMSTRING STRETCH The Thang Bear Crawl 2 spaces > 5 Merkins repeato to the end of the lot […]<\/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":[1],"tags":[],"class_list":["post-12843","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"60 Minutes","date":"8-17-20","pax":"Beast Lite
\r\nCinco Lite
\r\nSassy
\r\nBoomerang
\r\nTSC
\r\nSour Mash
\r\nHarden
\r\nSchneider
\r\nBeuller
\r\n
\r\n
\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12843","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=12843"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12843\/revisions"}],"predecessor-version":[{"id":13078,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12843\/revisions\/13078"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12843"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12843"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12843"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}