Stretch<\/p>\n
Mosey to Hanes Park Entrance<\/p>\n
10 copper head squats, 10 Sumo squats, 10 copper head squats, 10 lunges left leg front, 10 copper head squats, 10 lunges left leg back, 10 copper head squats, 10 Sumo squats, 10 lunges right leg forward, 10 lunges right leg back, 10 copper head squats\u00a0 \u00a0(70 squats)<\/p>\n
Mosey up the Intimidator at each stop sign (even those facing the wrong way) 10 Iron Mikes<\/p>\n
Mosey around Y to launch parking lot. 50 WWII twice on the way down.\u00a0 (100 WWII)<\/p>\n
Run up hill in front of the Y.\u00a0 One Burpee at each turret and add one at each additional turret. (Burpee number depends on how many turrets you passed.)<\/p>\n
Mosey back to Launch.<\/p>\n
Announcements: Blood Drive this Saturday, see Slack to sign up.\u00a0 Honey Badger has AO-VQ at IS and Bevo has Alcatraz and pre-Alcatraz this Saturday.<\/p>\n
Pray Requests:\u00a0 HOG’s friends who have suffered loss, COVID and Lamb Chop’s back.<\/p>\n
NMM:<\/p>\n
A solid group of men that posted in 20 degree weather this morning. It was good to finally meet Cousin Vinny and Dutch this morning and to have $5 back at it.\u00a0 His absence is probably the reason for the lower numbers of FNGs.\u00a0 He tried to make up for it this morning by talking up F3 to two guys leaving the Y.\u00a0 Everyone seemed to be having a great time until we reached the Burpee section.\u00a0 If you made it to turret number 19 you did 190 Burpees.\u00a0 HOG and Red Baron were way ahead of the group, so they will have to do their own math.\u00a0 HOG actually called for an OMAHA this morning…something he never does.\u00a0 It was a touch of poetic justice from that hateful IS he Q’d the other Saturday when he ran the Pax way over the mileage limit.\u00a0 Lamb Chop was a beast posting two days in a row with a recovering back.\u00a0 Root and Razzie killed the workout and Bevo kept us well entertain with many tales, including one about “laundry”.\u00a0 Thanks for the keys LC, I left them on the inversion table.<\/p>\n","protected":false},"excerpt":{"rendered":"
Stretch Mosey to Hanes Park Entrance 10 copper head squats, 10 Sumo squats, 10 copper head squats, 10 lunges left leg front, 10 copper head squats, 10 lunges left leg back, 10 copper head squats, 10 Sumo squats, 10 lunges right leg forward, 10 lunges right leg back, 10 copper head squats\u00a0 \u00a0(70 squats) Mosey […]<\/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":[82],"tags":[],"class_list":["post-14991","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Drip","date":"2\/17\/21","pax":"Dutch, Cousin Vinny, $5, Lamb Chop, HOG, Red Barron, Bevo, Razzi, Dr. Toot, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14991","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=14991"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14991\/revisions"}],"predecessor-version":[{"id":14993,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14991\/revisions\/14993"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14991"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14991"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14991"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}