There was a prediction of snowy weather, but that nor the low temps, did not stop these 3 Pax from posting at WIB.\u00a0 We met at Highland Presbyterian Church and moseyed around the church property and Temple Emanuel.\u00a0 YHC found bits of shelter along the route to keep the pax dry and toasty.\u00a0 At each stop there was a piece of cardboard with instructions.\u00a0 At the first stop you repeated all the above.<\/p>\n
First Stop<\/p>\n
1st lap : 5 Burpees 5 Iron Mikes 5 Crucible Merkins<\/p>\n
2nd Lap: All of the above, PLUS 5 Groiners, 5 Squats, 5 Wide Merkins<\/p>\n
3rd Lap: All of the above, PLUS\u00a0 5 Absolutions, 5 Alt. Lunges, 5 WMD<\/p>\n
4th Lap: All of the above, PLUS 5 Plank Jacks, 5 Jump Squats, 5 Carolina Dry Docks<\/p>\n
Second Stop:<\/p>\n
50 WWII<\/p>\n
Third Stop:<\/p>\n
5 Burpees.\u00a0 Each lap add 1 merkin to the Burpee<\/p>\n
Fourth Stop:<\/p>\n
50 V Ups<\/p>\n
We did four laps (1.6 miles)\u00a0 and some extra Merkins at the end. 150 WWII, 130 Merkins, 40 Burpees, 20 squats.<\/p>\n
Prayer requests for Burn’s M and 2.0s as they travel to Boone for Mrs. Burn’s presentation.<\/p>\n
Announcements:\u00a0 Alcatraz this Saturday.\u00a0 VG is sooo excited!\u00a0 Post and bring a friend.\u00a0 Post Hole at UA Friday, Burns @ Conspiracy Saturday, and TR @ IS Saturday.\u00a0 Can someone please remind TR?<\/p>\n
It was great to see these three hard working Gents out on what could have been a blustery morning.\u00a0 We were treated to good weather, a beautiful moon, and the smells of Everything Bagels wafting through the air.\u00a0 What can you say about Root, Litter Box and Burnsy, except that they are beasts and flew through this workout?\u00a0 They are not just all muscle either, their brains are strong also.\u00a0 Good math skills for the reps and their suggestions made the workout better.\u00a0 I count myself lucky to have been in their company. Root, I left the keys on the narthex.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
There was a prediction of snowy weather, but that nor the low temps, did not stop these 3 Pax from posting at WIB.\u00a0 We met at Highland Presbyterian Church and moseyed around the church property and Temple Emanuel.\u00a0 YHC found bits of shelter along the route to keep the pax dry and toasty.\u00a0 At each […]<\/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":[113,84],"tags":[],"class_list":["post-14719","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-wib"],"acf":{"q":"Drip","date":"1\/28\/20","pax":"Root Canal, Litter Box, Burns, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14719","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=14719"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14719\/revisions"}],"predecessor-version":[{"id":14720,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14719\/revisions\/14720"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14719"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}