Broga Warm Up<\/p>\n
Mosey up SunSet Drive.\u00a0 At each turret of the wall do 2 Burpees SSH at the top for Six.\u00a0 (48 Burpees)<\/p>\n
Mosey down Glade to the new Pocket Park, 1 Burpee at each turret.<\/p>\n
Circle of Fire.\u00a0 Hold plank while each Pax does 10 Merkins, Hold plank while each Pax does 10 Plank Jacks, Hold Boat while each Pax does 10 WWIIs<\/p>\n
Mosey up Northwest Blvd to Wiley Bus Parking Lot. doing 1 Burpee at each Turret (35 Burpees)<\/p>\n
Alternating lunges across doing 2 Burpees after each 10 steps (20ish Burpees)<\/p>\n
Mosey to Chip Up bars and partner up.\u00a0 A. Slow Hanging reverse Pull Up.\u00a0 B. 10 Plank Jacks\u00a0 Flap jack.\u00a0 Same but 20 Plank Jacks then 30 Plank Jacks.<\/p>\n
A. 10 Hanging Knees Bends or Toe Touches B. Hold low Plank\u00a0 \u00a0x3<\/p>\n
Mosey to Tennis Shelter for Dips, Erkins, and Derkins in Cadence<\/p>\n
Mosey to Launch just in time for some Mutton Crunches lead by Mutton<\/p>\n
COT: Continued healing for $5 and Zima<\/p>\n
MC: It doesn’t take a lot for Cherry Pie to call the Q soft.\u00a0 The two Quarantine Brothers complained about the Quaratine 15, but both looked fit and continued to be quick on their feet. HOG and Greenie ran the Mistletoe in a blistering 23:33 and joined us at the Pull Up bars.\u00a0 We did 103 Burpees!\u00a0<\/strong>Welcome to Chuck, a friend of YHC from the Y.\u00a0 He was a Life Guard (hence Hasselhoff) there for a while and now works at a lab. He grew up in WS and went to Adkins High School.<\/p>\n","protected":false},"excerpt":{"rendered":" Broga Warm Up Mosey up SunSet Drive.\u00a0 At each turret of the wall do 2 Burpees SSH at the top for Six.\u00a0 (48 Burpees) Mosey down Glade to the new Pocket Park, 1 Burpee at each turret. Circle of Fire.\u00a0 Hold plank while each Pax does 10 Merkins, Hold plank while each Pax does 10 […]<\/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-14064","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"12\/9\/20","pax":"Mutton, HOG, Razzie, FNG (Hasselhoff), Greenspan, Boo Boo ( and Picnic Basket), Lamb Chop, Reb Barron, Katahdin, Cherry Pie, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14064","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=14064"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14064\/revisions"}],"predecessor-version":[{"id":14065,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14064\/revisions\/14065"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14064"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}