It was an early morning for the Q as he was tricked into travelling to the other side of Winston for the Q at Mayhem. Despite the 27 minute commute (how do people live so far away?!), I made it in time to make sure that whoever showed up would regret ever showing up.<\/p>\n
Warm Up<\/p>\n
20 SSH<\/p>\n
10 Whirly<\/p>\n
10 Arm Swirly forward and back<\/p>\n
10 Over Head Clap<\/p>\n
10 Abe Vigoda<\/p>\n
The Thang<\/p>\n
We did a kind of 6 man grinder where 2 people did squats, 2 ran, and 2 did LBCs. Next round we switched to mountain climbers and sumo squats.<\/p>\n
Then we kept our running partners for a little Dora 1, 2, 3. Here we did 100 burpees (at this point Pony told me very bluntly that he no longer liked me), 200 merkins, and 300 Freddy Mercs.<\/p>\n
Then we mosied over to the giant shelter and we bear crawled the short sides and lunge walked the long sides. At one corner we did jump squats, then jack reachers, then mountain climbers, then pickle pounders.<\/p>\n
We ended with pop corn mary of mutton crunches, the big O, WWII, and outside tap crunches (or something like that).<\/p>\n
<\/p>\n
Prayers go out to all of the students out there (and parents) trying to get through this challenging time.<\/p>\n
Pony has the Q at the Outhouse (?) on Monday.<\/p>\n
<\/p>\n
Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"
It was an early morning for the Q as he was tricked into travelling to the other side of Winston for the Q at Mayhem. Despite the 27 minute commute (how do people live so far away?!), I made it in time to make sure that whoever showed up would regret ever showing up. Warm […]<\/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-12995","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Lamb Chop","date":"9\/9\/2020","pax":"Toot, Drip, High Cotton, Turn Over, Pony Express"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12995","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=12995"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12995\/revisions"}],"predecessor-version":[{"id":12996,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12995\/revisions\/12996"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12995"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12995"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12995"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}