6 made it to Urban Assault for a perpetual motion beatdown.<\/p>\n
The Thang:<\/p>\n
I always like to start with a slow mosey so we headed up 4th street for 3 blocks.\u00a0 Not a great way to start with a steep climb, but it kept the mumble chatter to a minimum!<\/p>\n
At 4th and Liberty we paused for a little warmarama.\u00a0 SSH x 20, Imperial Storm Troopers x 20, Whirleys x 15.<\/p>\n
Our very brief warmarama was followed by another mosey to the Bailey Park garage.<\/p>\n
As I drove in that morning, my hope was to have at least 6, 9 or 12 pax show up.\u00a0 I got my 6 which was perfect for the 3 man grinders I had planned.<\/p>\n
We climbed a level in the deck after each round.\u00a0 Each Pax executed 3 of the following exercises.<\/p>\n
1st set:\u00a0 LBC’s and Carolina Dry Docks x 3<\/p>\n
Next level: Pickle Pounders and Monkey Humpers x 3<\/p>\n
Next level: Imperial Storm Troopers and Juanitas x 3<\/p>\n
Top level:\u00a0 Squat Jumps and Plank Jacks x 3<\/p>\n
That left time for a BLIMP progression<\/p>\n
Top Level – 5 burpees<\/p>\n
Next one down: 5 burpees, 5 lunges each leg<\/p>\n
Next one: add 15 IST<\/p>\n
Next one:\u00a0 add 20 Merkins<\/p>\n
Next one:\u00a0 add 25 plank jacks<\/p>\n
Last:\u00a0 add 30 squats<\/p>\n
Quick sprint back to the AO and we were finished<\/p>\n
Great work by all.\u00a0 We stayed moving 100% of the time and got a good sweat going.<\/p>\n
COT:\u00a0 Prayers for Spicoli’s significant other and good results from a biopsy.\u00a0 Prayers for YHC’s brother in law as he finds another treatment for multiple myloma.<\/p>\n","protected":false},"excerpt":{"rendered":"
6 made it to Urban Assault for a perpetual motion beatdown. The Thang: I always like to start with a slow mosey so we headed up 4th street for 3 blocks.\u00a0 Not a great way to start with a steep climb, but it kept the mumble chatter to a minimum! At 4th and Liberty we […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-15490","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Mutton","date":"04\/09\/2021","pax":"Mutton, Posthole, Red Baron, Bam, Spicoli, Lambchop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15490","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15490"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15490\/revisions"}],"predecessor-version":[{"id":15493,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15490\/revisions\/15493"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}