Warm-o-roma<\/p>\n
SSH, Hill Billy’s, Imperial Storm Troopers, Abe, Whirly, Calf Stretch, Quad Stretch<\/p>\n
Agilities: Fast feet indian run, High plank indian run, knee slapper indian run (heart rate sufficiently raised)<\/p>\n
Mosey to get rocks<\/p>\n
<\/p>\n
2 Thangs<\/p>\n
(1)<\/p>\n
4 rows, 3 flags spaced out 10 yards<\/p>\n
flag 1: 10 dead lifts – Bear crawl to flag 2: 5 burpees – Bear crawl to flag 3: 10 merkins<\/p>\n
run back and pick up rock<\/p>\n
Flag 1: 10 DL, curls (one motion) – lunge walk to flag 2: 5 burpees – lunge walk to flag 3: 10 merkins<\/p>\n
run back and pick up rock<\/p>\n
Flag 1: 10 DL, Curl, Press (One motion) – Bunny Hop to flag 2: 5 burpees – bunny hop to flag 3: 10 merkins<\/p>\n
run back and pick up rock<\/p>\n
Flag 1: 10 DL, curl, press, OH squat (one motion but make sure to do both sides ***thanks Boomerang) – broad jump to flag 2: 5 burpees – broad jump to flag 3: 10 merkins<\/p>\n
(2)<\/p>\n
Dora: 100 Merkins, 200 Squats, 300 LBC’s<\/p>\n
Finish<\/p>\n
<\/p>\n
NMM<\/p>\n
On these squats, are we doing both sides? – Boomerang<\/p>\n
Newspaper stuffed in your shoes to help them dry works. Poor decision by the Q to be in the big wet field. My bad.<\/p>\n
Elvis was not requested today.<\/p>\n
African Queen only has another 3.5 miles to walk today meet his goal<\/p>\n
Green Acres has a constant away status “Happy”<\/p>\n
<\/p>\n
Announcements<\/p>\n
Burlap’s daughter is doing well and recovering nicely from surgery<\/p>\n
<\/p>\n
Prayers<\/p>\n
Continued recovery for Burlap’s daughter<\/p>\n
African Child has several proposals out for bid as a consultant<\/p>\n
Argyle navigating the job market<\/p>\n
<\/p>\n
It was great to be out there with you all – Great work from everyone!<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm-o-roma SSH, Hill Billy’s, Imperial Storm Troopers, Abe, Whirly, Calf Stretch, Quad Stretch Agilities: Fast feet indian run, High plank indian run, knee slapper indian run (heart rate sufficiently raised) Mosey to get rocks 2 Thangs (1) 4 rows, 3 flags spaced out 10 yards flag 1: 10 dead lifts – Bear crawl to […]<\/p>\n","protected":false},"author":576,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-13428","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Tigger","date":"10\/8\/20","pax":"Boomerang, Organ Grinder, Green Acres (WD), Ziggy Stardust, African Queen, Tigger (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13428","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\/576"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13428"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13428\/revisions"}],"predecessor-version":[{"id":13431,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13428\/revisions\/13431"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13428"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13428"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13428"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}