Mosey to Saw Tooth 30 SSH in Cadence<\/p>\n
Head to Cycle Bar: 30 Freddie Mercs in Cadence.<\/p>\n
To Mellow Mushroom 30 WWII in Cadence<\/p>\n
Head Down 4th<\/sup> street: 5 Burpees at each Bar or Restaurant \u00a0(At CVS pick up the Six)<\/p>\n Head to Millennium Center 30 Crab Cakes in Cadence<\/p>\n Head to parking lot Behind MC 30 Heels to Heaven in Cadence<\/p>\n Head to Art Park\u00a0 Fantastic 5 Merkins (1: Crucible, Wide, Regular, Ranger, Diamond\u20265: Crucible, Wide, Regular, Ranger, Diamond)<\/p>\n Head to Mast General: 30 LBC<\/p>\n Head to 4th<\/sup> Street: 20 Alabama Prom Dates<\/p>\n Head to Parking Deck;<\/p>\n Partner up:\u00a0 A does One Slow reverse Chip Up while B does 20\u00a0 Plank Jacks and Flip flop<\/p>\n A does One Slow reverse Chin up while B does 40\u00a0 Plank Jacks\u2026until\u00a0 both partners do 60 Plank Jacks (increasing by 20 each time)\u00a0 If you are straight armed before your partner finishes, do Burpees until he finishes with Plank jacks.<\/p>\n A does 10 Toe Touches on rung while B holds a Low Plank Flip Flop .<\/p>\n Mosey to Launch Parking Lot for Asheville Abs<\/p>\n Announcements: HOG has Q at Mayhem and Root has Q at WIB (He promises a parking lot if it is raining)<\/p>\n Prayer Requests: Thanks for Taylor Smith recovering in Trauma ICU. Prayers to have a positive attitude during this election<\/p>\n NMM: Not even the thick fog could hold back this very fast and fit group.\u00a0 (HOG and Greenspan even put in an EC pre Flatline.) Not as many complaints were filed today as I had expected and the conversation was great on the runs. We did encroach on the Cross Fit Gym territory a wee bit at the Art Park.\u00a0 A gang fight was brewing until Spicoli flexed his guns in their general direction. Those boys quickly returned to their kettlebells and left us to our Merkins.\u00a0 The number of reps did get a few snide remarks, so to please the pax, YHC\u00a0 cut down on the number of reps of Alabama Prom dates. Zima and HOG clearly made their displeasure know about the premature halt, but the Q was satisfied with 20, so we proceeded to mosey on. Everyone put in 100% effort this morning and the time spent with you guys running around downtown was one of the better parts of my day.\u00a0 $5, the keys were left outside the Mast General Store.<\/p>\n","protected":false},"excerpt":{"rendered":" Mosey to Saw Tooth 30 SSH in Cadence Head to Cycle Bar: 30 Freddie Mercs in Cadence. To Mellow Mushroom 30 WWII in Cadence Head Down 4th street: 5 Burpees at each Bar or Restaurant \u00a0(At CVS pick up the Six) Head to Millennium Center 30 Crab Cakes in Cadence Head to parking lot Behind […]<\/p>\n","protected":false},"author":473,"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-13628","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"10\/27\/20","pax":"Root Canal, Spicoli, Zima, Greenspan, Turnover, HOG, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13628","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13628"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13628\/revisions"}],"predecessor-version":[{"id":13633,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13628\/revisions\/13633"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13628"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13628"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13628"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}