Warm-up<\/p>\n
SSHx20 IC<\/p>\n
Imperial STx12 IC<\/p>\n
Abe Vigota-x6 IC<\/p>\n
Whirly w\/ Clapx10 IC<\/p>\n
Arm Swirly Forward, Bakwards, Overhead clap x10 IC<\/p>\n
Mosey To Playground<\/p>\n
The Thang- Billy Madison<\/p>\n
Begin with Run around the loop<\/p>\n
Followed by first exercise with 12 reps<\/p>\n
Then another loop<\/p>\n
Followed By the 1st exercise and then 2nd<\/p>\n
Repeat all until you get to the 12th set<\/p>\n
1st-Quick Feet-12 DC<\/p>\n
2nd-Jump Squats-12<\/p>\n
3rd-Merkins-12<\/p>\n
4th-Leg lifts-12<\/p>\n
5th-Shoulder taps-12 DC<\/p>\n
6th-Alternating Lunges 12 DC<\/p>\n
7th-WWII-12<\/p>\n
8th-Calve Raises-12<\/p>\n
9th-Pull ups-12<\/p>\n
10th-Mike Tysons-12<\/p>\n
11th- Burpees-12<\/p>\n
12- American Hammer-12DC<\/p>\n
<\/p>\n
NMM<\/p>\n
Lace was the only PAX that completed the workout, the dude is fast!!<\/p>\n
I blame myself for not allowing enough time for this one, we all put forth a great effort!!!<\/p>\n
Zima And Van Gough were not pleased with not finishing the task that was laid out. Van Gough blamed it on the Good Tunes.<\/p>\n
Announcements:<\/p>\n
Get Vaccinated<\/p>\n
The link for the Alcatraz supermax shirts will be posted by Van Gough<\/p>\n
Prayers:<\/p>\n
Laces neighbor Jim had a successful heart valve replacement surgery<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm-up SSHx20 IC Imperial STx12 IC Abe Vigota-x6 IC Whirly w\/ Clapx10 IC Arm Swirly Forward, Bakwards, Overhead clap x10 IC Mosey To Playground The Thang- Billy Madison Begin with Run around the loop Followed by first exercise with 12 reps Then another loop Followed By the 1st exercise and then 2nd Repeat all until […]<\/p>\n","protected":false},"author":549,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[102,151],"class_list":["post-15311","post","type-post","status-publish","format-standard","hentry","category-iron-throne","tag-f3winstonsalem","tag-tigger"],"acf":{"q":"Red Baron","date":"3-22-21","pax":"Lace, Spamalot, Turnover, Michael Bolton, Van Gogh, Wobegon, Zima, Crash, Green Acres, Red Baron"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15311","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\/549"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15311"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15311\/revisions"}],"predecessor-version":[{"id":15620,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15311\/revisions\/15620"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15311"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15311"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15311"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}