It has been a bit since YHC had the Q at The Distillery so today was the day. As 60 made his way in the parking lot we began.<\/p>\n
Normal warmarama-SSH, IST, Arm stuff and Whirlies.<\/p>\n
As YHC fixed the music, Ziggy questioned if the signals were bad out in Clemmons, thus the change from Sirius to playlist, the 4 began the beatdown. A series of exercises \u00a0Exercises and reps were as follows:<\/p>\n
Burpees \u00a0X5<\/p>\n
LBC’s X10<\/p>\n
Diamond Merkins X15<\/p>\n
WWII X20<\/p>\n
Plank Jacks X25<\/p>\n
Lunges X30<\/p>\n
Merkins X35<\/p>\n
Squats X40<\/p>\n
Low Flutters X45<\/p>\n
SSH X50.<\/p>\n
Finished with about a minute and half of Mary.<\/p>\n
Harden was the one to catch today-strong work as he lead the PAX in getting through the list.<\/p>\n
Strong finish by all.<\/p>\n
COT:<\/p>\n
Announcements-<\/p>\n
BBBC is at Lewisville Square 5\/21<\/p>\n
6\/5 Convergence at Jamison Park-BE THERE<\/p>\n
Prayer Requests-<\/p>\n
Mash and Schneider’s mom<\/p>\n
YHC’s sister<\/p>\n
YHC took us out.<\/p>\n
Mumblechatter:<\/p>\n
No coffee today, too many showed.<\/p>\n
YHC was concerned if running was permitted and it was mentioned that it was okay, but a Burpee ban had been discussed at some point-say it ain’t so!<\/p>\n
A pleasure to workout along side these men. \u00a0Keys are where the blocks used to be 60.<\/p>\n","protected":false},"excerpt":{"rendered":"
It has been a bit since YHC had the Q at The Distillery so today was the day. As 60 made his way in the parking lot we began. Normal warmarama-SSH, IST, Arm stuff and Whirlies. As YHC fixed the music, Ziggy questioned if the signals were bad out in Clemmons, thus the change from […]<\/p>\n","protected":false},"author":203,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-15977","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Boomerang","date":"5\/20\/2021","pax":"Ziggy Stardust, 60 Minutes (WB), Harden, Boomerang (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15977","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15977"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15977\/revisions"}],"predecessor-version":[{"id":15978,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15977\/revisions\/15978"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15977"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15977"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15977"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}