PAX: Litterbox, Hedwig, Suede, Lambchop, Dr. Toot Canal, Palin, Turnover, $5 Footlong, Cherry Pie, Burns<\/p>\n
$5 Footlong led the pax in a brief warmorama while I got the music & timer set up. We then had to vacate the selected section of the track due to a disgruntled man in the shelter whose slumber we interrupted, and moved to the far shelter for our beatdown.\u00a0 Said man was up and about his day by the time we wrapped up.<\/p>\n
The Thang \u2013 IPC Week 0 \u201cTrial Run\u201d<\/p>\n
50 Air Squats<\/p>\n
40 Big Boy (WWII) sit ups<\/p>\n
30 Merkins<\/p>\n
20 Bonnie Blairs (Iron Mikes)<\/p>\n
10 Burpees<\/p>\n
400m run<\/p>\n
Complete the circuit 4x for time, then pick up and encourage the six.<\/p>\n
Amazing work by all who joined this morning. I\u2019ve received word that Fender, DQ, Drano, Data, and Zima have all also completed the workout at different times today\/this week. If you\u2019ve done the workout and haven\u2019t submitted your time (or signed up for the IPC) do so here: https:\/\/f3greenwood.com\/ironpax-form\/<\/a><\/p>\n Looking forward to seeing all of you at The Shmed tomorrow!<\/p>\n","protected":false},"excerpt":{"rendered":" PAX: Litterbox, Hedwig, Suede, Lambchop, Dr. Toot Canal, Palin, Turnover, $5 Footlong, Cherry Pie, Burns $5 Footlong led the pax in a brief warmorama while I got the music & timer set up. We then had to vacate the selected section of the track due to a disgruntled man in the shelter whose slumber we […]<\/p>\n","protected":false},"author":450,"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-12923","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12923","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12923"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12923\/revisions"}],"predecessor-version":[{"id":12924,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12923\/revisions\/12924"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}