Stretch<\/p>\n
Mosey up to the stage. SSH (for a bit) OYO \u00a05 Merkins, SSH 5 Goiners, SSH x 30 sec 5 Jump Squats, SSH 5 Burpees<\/p>\n
Mosey to parking lot at top of Hill.\u00a0 SSH OYO 5 Merkins, SSH x 30 sec 5 Goiners, SSH 5 Jump Squats, SSH 5 Burpees<\/p>\n
Bear Crawl across the parking lot and crawl bear back to pick up the 6.<\/p>\n
Mosey to top of Hill.\u00a0 Fast Feet OYO 5 Merkins,\u00a0 Fast Feet 5 Fast Goiners, Fast Feet 5 Jump Squats, Fast Feet 5 Burpees Fast Feet \u00a05 Goiners, Iron Mikes 5 Jump Squats, Iron Mikes 5 Burpees<\/p>\n
Mosey to Train Tracks.\u00a0 Iron Mikes OYO 5 Merkins,\u00a0 Iron Mikes \u00a05 Fast Goiners, Iron Mikes 5 Jump Squats, Iron Mikes 5 Burpees<\/p>\n
In Cadence: Hanging Toe Touches x 10, Hanging Straight leg lifts x 10, Hanging side bends x10<\/p>\n
King Tuts To the left x 10 (Grab a piece of curb while lying on your back.\u00a0 In cadence with a 3 count, legs straight out and off the ground make a pyramid.)<\/p>\n
50 low flutters OYO.<\/p>\n
10 King Tuts in cadence to the right.<\/p>\n
Mosey up and around parking lot.<\/p>\n
Ladder (9 and 1) on Hill beside Krankies with LBC and WWII<\/p>\n
Mosey back to Launch for The Nut Punch*\u00a0 1 then 2 Merkins (Crucible, Wide, Reg, Ranger, Diamond)<\/p>\n
*naming attributed to Van Gogh.<\/p>\n
(45 WWII, 35 Merkins, 20 (jump) Squats, 20 Burpees)<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Stretch Mosey up to the stage. SSH (for a bit) OYO \u00a05 Merkins, SSH 5 Goiners, SSH x 30 sec 5 Jump Squats, SSH 5 Burpees Mosey to parking lot at top of Hill.\u00a0 SSH OYO 5 Merkins, SSH x 30 sec 5 Goiners, SSH 5 Jump Squats, SSH 5 Burpees Bear Crawl across the […]<\/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":[112,91],"tags":[],"class_list":["post-15087","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Drip","date":"2\/26\/21","pax":"Spicoli, Snake Eyes, Post Hole, Red Barron, Razzie, Dr. Toot, Snookie, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15087","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=15087"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15087\/revisions"}],"predecessor-version":[{"id":15088,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15087\/revisions\/15088"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15087"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}