As we gathered in the parking lot of Hanes Park, we started Warm-A-Rama!\u00a0 Most of which was rebelled against by Cherry Pie.\u00a0 I still have not figured out why he hates to warm up his upper body.<\/p>\n
I decided to be unorthodox and led the squad of 5 to Forsyth St.\u00a0 Once we got out of the parking lot, Van Gogh knew exactly where we were going…he just had no idea what was planned.\u00a0 Several guys knew I was being coy by stating which streets we would not be going up or down. \ud83d\ude42<\/p>\n
Once we arrived, after a quick mosey, I explained the new movement.\u00a0 “We will be going up the hill to the first stop sign, the mode of movement will be One Leg, Bootstrap, Explosive Squats.\u00a0 Of which I believe I will call them Billy Goats, because that is what we looked like as we jumped our way up a super steep hill.<\/p>\n
We then ran all the way back to the park and ended up at the pull-up bar.\u00a0 Which led to our next part of the workout:<\/p>\n
1 pull up w\/ 3 sec negative on the way down (everyone use the pull up bar…so why you wait, do WW2s)<\/p>\n
200M run to other side of the track<\/p>\n
10 Merkins<\/p>\n
200M back to Pull Up bars<\/p>\n
2 Pull Ups w\/ 3 sec negative on the way down<\/p>\n
200M run to other side of the track<\/p>\n
10 Merkins<\/p>\n
200M back to Pull Up bars…etc\u00a0 (We made it through 5 pull ups)<\/p>\n
<\/p>\n
We had a little bit of time left so we did another fast mosey back to the launch point where we did 5 minutes of EMOM Marry (one of my favorites).<\/p>\n
<\/p>\n
Thanks to the men who showed, loved the 2nd F!<\/p>\n
<\/p>\n
Prayers for Van Goghs sister who just had a baby.<\/p>\n
Prayers for Lamb Chop and his wife as they have been trying for a while to get pregnant.<\/p>\n","protected":false},"excerpt":{"rendered":"
As we gathered in the parking lot of Hanes Park, we started Warm-A-Rama!\u00a0 Most of which was rebelled against by Cherry Pie.\u00a0 I still have not figured out why he hates to warm up his upper body. I decided to be unorthodox and led the squad of 5 to Forsyth St.\u00a0 Once we got out […]<\/p>\n","protected":false},"author":241,"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-15463","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Bevo","date":"04\/07\/2021","pax":"Cherry Pie, Post Hole, Van Gogh, Lamb Chop, Bevo"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15463","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15463"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15463\/revisions"}],"predecessor-version":[{"id":15601,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15463\/revisions\/15601"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15463"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}