It was a perfect brisk morning for an early morning beatdown and the rain held off.<\/p>\n
It went as follows:<\/p>\n
THE THANG:<\/u><\/strong><\/p>\n WARM-A-RAMA<\/strong><\/p>\n SSH x<\/p>\n Abe Vigoda<\/p>\n Whirly with the Clap<\/p>\n Walk\/mosey to the wall for more warm ups<\/p>\n WALL<\/strong><\/p>\n All oyo:<\/p>\n Jack Reachers x 20<\/p>\n Mountain Climbers x 15<\/p>\n Jack Reachers x 20<\/p>\n Peter Parkers x 15<\/p>\n Jack Reachers x 20<\/p>\n 10 Burpees<\/p>\n BLOCK DORA<\/strong><\/p>\n Partner up<\/p>\n 100 total reps for each exercise<\/p>\n Mode of Transportation: Bear crawl alternated with lunge walks<\/p>\n 1- Curls<\/p>\n 2-Skull crushers<\/p>\n 3-chest presses<\/p>\n 4-Squats<\/p>\n 5-Greg Louganis<\/p>\n BENCHES:<\/strong><\/p>\n Three Rounds ( descending \u2013 x 12, x 10, and x 8 reps oyo)<\/p>\n Squats (touch the bench)<\/p>\n Erkins<\/p>\n Dips<\/p>\n Right leg step up<\/p>\n Left leg step up<\/p>\n TABATA ABS<\/strong><\/p>\n (1 minute each)<\/p>\n LBCs<\/p>\n Low Flutter<\/p>\n Mutton Left<\/p>\n Mutton Right<\/p>\n Freddie Mercuries<\/p>\n Penguin Crunch<\/p>\n Plank till time.<\/p>\n ANNOUNCEMENTS<\/u><\/strong><\/p>\n Q school on Saturday (5\/15 at Alcatraz)<\/p>\n State of the Pax convergence June 5 (Jamison Park)<\/p>\n PRAYER REQUESTS<\/u><\/strong><\/p>\n Friend of Sergeant Schultz struggling with illness<\/p>\n <\/p>\n A pleasure leading as always, strong work by all!<\/p>\n","protected":false},"excerpt":{"rendered":" It was a perfect brisk morning for an early morning beatdown and the rain held off. It went as follows: THE THANG: WARM-A-RAMA SSH x Abe Vigoda Whirly with the Clap Walk\/mosey to the wall for more warm ups WALL All oyo: Jack Reachers x 20 Mountain Climbers x 15 Jack Reachers x 20 Peter […]<\/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":[80,1],"tags":[],"class_list":["post-15868","post","type-post","status-publish","format-standard","hentry","category-parliament","category-uncategorized"],"acf":{"q":"Ziggy Stardust","date":"5\/11\/2021","pax":"Drama Queen, Schneider, Sergeant Schultz, Ziggy (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15868","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=15868"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15868\/revisions"}],"predecessor-version":[{"id":15871,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15868\/revisions\/15871"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15868"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15868"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}