Five stalwarts gathered in the Gloom to enjoy a respite from the cold at WeFoCo\u2019s premier Tuesday no-running bootcamp.<\/p>\n
THE THANG:<\/u><\/p>\n
WARM-O-RAMA<\/strong><\/p>\n SSH<\/p>\n Imperial Walkers<\/p>\n Broga Sun Salutations<\/p>\n Whirlies<\/p>\n Abe Vigodas<\/p>\n BEAR CRAWL SUICIDES<\/strong><\/p>\n Bear Crawl two parking lot spaces, do 5 merkins, crawl bear back one space; repeat till reaching designated end point.<\/p>\n Lunge walk the rest of the way to the wall<\/p>\n WALL CARDIO<\/strong><\/p>\n People\u2019s chair while PAX go down the line holding the position till all reps are completed,\u00a0 alternating with 30 seconds of cardio work<\/p>\n Jack Reachers 12x\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Fast feet<\/p>\n Overhead Seal Claps 10x\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Mountain Climbers<\/p>\n Wonder Bra 10x\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 High Knees<\/p>\n Hold people\u2019s chair while each PAX in turn moseys to the edge of the parking lot, competes 1 burpee and returns<\/p>\n 21s <\/strong><\/p>\n Partner up with blocks. First PAX does 1 rep, partner goes next with 2 reps, alternating in even\/odd sequence till 21 reps.<\/p>\n Curls \/ Bent Over Rows<\/p>\n BENCHES<\/strong><\/p>\n Two sets of 10 each (oyo): Erkins \/ Dips \/ Derkins<\/p>\n MARY<\/strong><\/p>\n Low Flutter<\/p>\n Freddie Mercuries<\/p>\n LBCs<\/p>\n Heels to Heaven<\/p>\n Box Cutters<\/p>\n Penguin Crunch<\/p>\n Hold Plank to finish<\/p>\n NMM<\/strong><\/p>\n For some it was their introduction to 21s, and all agreed it was great fun.<\/p>\n McHale is improving every time as he acclimates to f3 beatdowns and is getting it done!<\/p>\n Wobegon and Schneider seemed to enjoy the bear crawl suicides.<\/p>\n Organ Grinder suggested we need to make up a new exercise that rhymes with erkins and derkins. Got some ideas for the future on that one.<\/p>\n PRAYER REQUESTS<\/strong><\/p>\n Prayers for Boomerang\u2019s sister as she undergoes treatment this week.<\/p>\n Prayers for Sergeant Shultz, Hoptoberfest and other PAX who are recovering from injuries and illness, wishing them a speedy recovery and quick return to the Gloom.<\/p>\n <\/p>\n Super impressed at the strong push by every single PAX \u2013 getting to start out the day with you men always energizes the day and inspires me to be better in every way.<\/p>\n","protected":false},"excerpt":{"rendered":" Five stalwarts gathered in the Gloom to enjoy a respite from the cold at WeFoCo\u2019s premier Tuesday no-running bootcamp. THE THANG: WARM-O-RAMA SSH Imperial Walkers Broga Sun Salutations Whirlies Abe Vigodas BEAR CRAWL SUICIDES Bear Crawl two parking lot spaces, do 5 merkins, crawl bear back one space; repeat till reaching designated end point. Lunge […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-15346","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Ziggy","date":"3\/23\/2021","pax":"McHale, Organ Grinder, Schneider, Wobegon, Ziggy Stardust (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15346","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15346"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15346\/revisions"}],"predecessor-version":[{"id":15348,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15346\/revisions\/15348"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}