Thursday is looking like we will face some adverse weather conditions and as always, use your best judgment on travel to and from AO. Assuming we get the typical cold rain and no ice, I always do my best to keep pax dry. We will launch from the Piedmont Plaza Parking Deck across from publix. Picture of map on slack.<\/p>\n
Warmorama – do your own thing or follow suit:
\n18 SSH IC
\n18 Imperial Storm Trooper IC
\n18 Arm Swirl Forward & Backward IC
\nAb Vagota
\n18 Whirly w\/clap IC<\/p>\n
Thang
\nExercises will be:
\n18 Merkins
\n18 WWII Sit Ups
\n18 Alt Lunges Dbl Ct
\n18 Mt Climbers<\/p>\n
Run up 2 lengths\/elevations of parking deck, complete 18 Merkins, run up next 2 lengths\/elevations of parking deck complete 18 WWII situps,run up(or down) next 2 lengths\/elevations of parking deck complete Alt Lunges, run up (or down) next 2 lengths\/elevations of parking deck complete 18 Mt Climbers. AMRAP until the clock strikes 6:15.<\/p>\n
For those planning to stay home to avoid the weather, modify the running as necesary or jog in place for 1-2 minutes b\/w exercises.<\/p>\n
Stay safe!<\/p>\n","protected":false},"excerpt":{"rendered":"
Thursday is looking like we will face some adverse weather conditions and as always, use your best judgment on travel to and from AO. Assuming we get the typical cold rain and no ice, I always do my best to keep pax dry. We will launch from the Piedmont Plaza Parking Deck across from publix. […]<\/p>\n","protected":false},"author":519,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104,84],"tags":[],"class_list":["post-14987","post","type-post","status-publish","format-standard","hentry","category-pre-blast","category-wib"],"acf":{"q":"60 Minutes","date":"2-18-21","pax":"TBD"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14987","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\/519"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14987"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14987\/revisions"}],"predecessor-version":[{"id":14988,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14987\/revisions\/14988"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14987"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14987"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14987"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}