{"id":14383,"date":"2021-01-05T12:50:21","date_gmt":"2021-01-05T16:50:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14383"},"modified":"2021-01-05T12:50:21","modified_gmt":"2021-01-05T16:50:21","slug":"blocks-bear-crawls-and-no-fingers","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/01\/blocks-bear-crawls-and-no-fingers\/","title":{"rendered":"Blocks, Bear Crawls and No Fingers"},"content":{"rendered":"<p><strong>Warm-O-Rama (not necessarily in this order):<\/strong><\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Arm Swirlies FWD x 15 IC<\/li>\n<li>Arm Swirlies BKWD x 15 IC<\/li>\n<li>Hillbilies x 15 IC<\/li>\n<li>Abe Vigoda x 10 IC<\/li>\n<li>Whirly&#8217;s got the Clap x 15 IC<\/li>\n<li>Seated Hammy Stretch to L side x 10 IC<\/li>\n<li>Seated Hammy Stretch to R side x 10 IC\n<ul>\n<li>Repeat-O (cause it felt good)<\/li>\n<\/ul>\n<\/li>\n<li>Bent Leg Body Twist x 15 IC<\/li>\n<li>Seal Claps x 15 IC<\/li>\n<li>Overhead Claps x 15 IC<\/li>\n<li>Imperial Storm Trooper Walkie Things x 15 IC (similar to the Amazing Golf Ball uhm Whacker Guy)<\/li>\n<li>Standing Hammy Stretch x 10 IC (LoR then RoL)<\/li>\n<\/ul>\n<p><strong>The THANG:<\/strong><\/p>\n<p>Mosey to blocks.\u00a0 Grab a block.\u00a0 Carry block down to back of school and line up at the bottom of the hill.<\/p>\n<p>Round 1 (not necessarily in this order):<\/p>\n<ul>\n<li>Curls x 10 IC<\/li>\n<li>Overhead Press x 10 IC<\/li>\n<li>Skull Crushers x 10 IC<\/li>\n<li>Upright Row x 10 IC<\/li>\n<li>Squats (with or without block) x 10 IC<\/li>\n<li>Alternating Lunge x 10 IC<\/li>\n<\/ul>\n<p>Bear Crawl up hill then walk, slide, trip or fall back down<\/p>\n<p>Round 2 (not necessarily in this order):<\/p>\n<ul>\n<li>Curls x 10 OYO<\/li>\n<li>Overhead Press x 10 OYO<\/li>\n<li>Skull Crushers x 10 OYO<\/li>\n<li>Upright Row x 10 OYO<\/li>\n<li>Squats (with or without block) x 10 OYO<\/li>\n<li>Alternating Lunge x 10 each leg OYO<\/li>\n<\/ul>\n<p>Bear Crawl up hill then walk, slide, trip or fall back down<\/p>\n<p><strong>*NOTE: Schneider left at this point<\/strong><\/p>\n<p>Round 3 (not necessarily in this order):<\/p>\n<ul>\n<li>Curls x 10 OYO<\/li>\n<li>Overhead Press x 10 OYO<\/li>\n<li>Skull Crushers x 10 OYO<\/li>\n<li>Upright Row x 10 OYO<\/li>\n<li>Squats (with or without block) x 10 OYO<\/li>\n<li>Alternating Lunge x 10 each leg OYO<\/li>\n<\/ul>\n<p>Bear Crawl up hill then walk, slide, trip or fall back down<\/p>\n<p>Pick up block and carry back to its proper resting place the proceed to parking lot.\u00a0 Plank for the 6.<\/p>\n<p><strong>MARY:<\/strong><\/p>\n<ul>\n<li>Standing Hammy Stretch x 10 IC (LoR then RoL)<\/li>\n<li>Cobra stretch x 10 IC\n<ul>\n<li>Repeat-O<\/li>\n<\/ul>\n<\/li>\n<li>LBCs x 15 IC<\/li>\n<li>Merkins x 10 OYO<\/li>\n<li>Mutton Crunch LoR x 10 IC<\/li>\n<li>Mutton Crunch RoL x 10 IC<\/li>\n<li>Merkins x 10 OYO<\/li>\n<li>Freddie Mercuries x 10 IC<\/li>\n<li>Rosalita&#8217;s x 10 IC<\/li>\n<li>Merkins x 10 OYO<\/li>\n<li>Burpee x 1 OYO<\/li>\n<\/ul>\n<p>FIN<\/p>\n<p><strong>CoT (Announcements and Prayer Requests):<\/strong><\/p>\n<ul>\n<li>7 Year F3 Winston Anniversary to be held at 3 AOs.\u00a0 #WeFoCo location is at River Oaks Community Church aka ROCC.\u00a0 Van Gogh is leading an 0600 and 0700 beatdown.<\/li>\n<li>Boomerang had a prayer request for the daughter of a fellow PAX.\u00a0 Apologies as YHC does not remember the PAX&#8217;s hospital name given by Boomerang (and the Respect himself couldn&#8217;t remember the PAX&#8217;s F3 name.\u00a0 Getting old sucks!)<\/li>\n<\/ul>\n<p>Boomerang took us out!<\/p>\n<p>Thanks for the keys, Ziggy!\u00a0 I left them with the Spiders from Mars.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama (not necessarily in this order): SSH x 15 IC Arm Swirlies FWD x 15 IC Arm Swirlies BKWD x 15 IC Hillbilies x 15 IC Abe Vigoda x 10 IC Whirly&#8217;s got the Clap x 15 IC Seated Hammy Stretch to L side x 10 IC Seated Hammy Stretch to R side x 10 [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80,116],"tags":[],"class_list":["post-14383","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament","category-wefoco"],"acf":{"q":"Sour Mash","date":"1\/5\/2021","pax":"Schneider, 60 Minutes, Boomerang, Bulldog, Ziggy Stardust, Little Piggy, Organ Grinder, Fender, Wobegon, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14383","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14383"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14383\/revisions"}],"predecessor-version":[{"id":14385,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14383\/revisions\/14385"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}