9 pax showed up for conspiracy this morning, but we were in store for a few more! Thanks to our main man Van Gogh who recruits with the best of them, we were joined by some new firefighter recruits who needed a little warm up before they embarked on their new journey!! We introduced F3 and we then started back to our warm up!
\nWarm up<\/p>\n
SSH X 20<\/p>\n
Imperial Storm Troopers X 20<\/p>\n
Abe vigota x 10<\/p>\n
whirly w\/ clap x 10<\/p>\n
arm swirly x 10<\/p>\n
overhead clap x 10<\/p>\n
ATM\u2019s 4count.
\nTHE THANG<\/p>\n
mosey to track<\/p>\n
Start at halfway point down one side.<\/p>\n
jog to turn 1<\/p>\n
Bear crawl to turn 2 ( we changed to a Indian bear crawl)<\/p>\n
jog to halfway point 25 merkins<\/p>\n
jog to turn 3<\/p>\n
lunge walk to turn 4<\/p>\n
jog back to start 25 squats<\/p>\n
We repeated 3 1\/2 laps, decided to Omaha to next workout.
\nPull up bars<\/p>\n
5chin ups\/ 5 pull ups\/ 5 knee raises\/ hold for 20secs. 2 rounds<\/p>\n
mary<\/p>\n
Prayers
\nVan Gogh\u2019s cousin has moved to Winston and prayers for him to get connected into the community.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
9 pax showed up for conspiracy this morning, but we were in store for a few more! Thanks to our main man Van Gogh who recruits with the best of them, we were joined by some new firefighter recruits who needed a little warm up before they embarked on their new journey!! We introduced F3 […]<\/p>\n","protected":false},"author":549,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,82],"tags":[102,146],"class_list":["post-16161","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy","tag-f3winstonsalem","tag-lambchop"],"acf":{"q":"Red Baron ","date":"6-2-21","pax":"Razzie, mutton, lamb chop, cherry pie, Swiss miss, Big Pharma, litter box, Van Gogh, QIC Red Baron"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16161","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\/549"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16161"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16161\/revisions"}],"predecessor-version":[{"id":16162,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16161\/revisions\/16162"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16161"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16161"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16161"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}