50 SSH and some Broga.<\/p>\n
Mosey around to the front of church taking the long route and then on to the second parking lot where there were five cones with a lot on distance between them.<\/p>\n
At each cone come back and pick up the 6 and them do burpees together.<\/p>\n
First Cone 5 Burpees and Lunge Walk to second cone, 5 Burpees and Bear Crawl to third cone, 5 Burpees and Murder Bunny to fourth cone, 5 Burpees and crab walk to fifth cone. Repeat the whole thing going back to the first come<\/p>\n
Mosey to wind sprint station: 5, 10, 15, 20 Burpees; 10, 20, 30 , 40 Merkins; 20, 30, 40 , 60 WWIIs<\/p>\n
It was a perfect Piedmont spring morning for an AOVQ at the newest site the the Dash\/WeFoCo Pax.\u00a0 VG has done a great job with development and recruiting at this site.\u00a0 All the men that posted today gave 150% and YHC had a great time getting to meet some new Pax.\u00a0 Offsides made a sleep deprived showing and was full of months of MC.\u00a0 YHC thought he could put a lid on all his yammering but gave up after 50 SSHs.\u00a0 McHale, Crash, Bull Winkle, Android and Subfloor were especially welcoming to the Foreign Q and YHC enjoyed some time well spent with these men. Huck lead the pack most of the day…his Burpee superpower on full display.\u00a0 As usual, Zima made the workout enjoyable with all his MC, but probably needs to stop talking every now and then to actually read what is written on the cardboard.\u00a0 Not sure what was happening on the other end of the parking lot, but Turnover apparently felt the need to use one of the cones as an athletic cup during the crabwalk.\u00a0 Safety first, huh TO? VG, I left the keys with my parole officer.<\/p>\n","protected":false},"excerpt":{"rendered":"
50 SSH and some Broga. Mosey around to the front of church taking the long route and then on to the second parking lot where there were five cones with a lot on distance between them. At each cone come back and pick up the 6 and them do burpees together. First Cone 5 Burpees […]<\/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":[144],"tags":[],"class_list":["post-15378","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Drip","date":"3\/27\/21","pax":"Ziggy (WD), McHale, Zima, Turnover, Huck, Crash, Offsides, Subfloor, Android (WB), Bull Winkle, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15378","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=15378"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15378\/revisions"}],"predecessor-version":[{"id":15380,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15378\/revisions\/15380"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}