{"id":16557,"date":"2021-07-08T11:12:52","date_gmt":"2021-07-08T15:12:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16557"},"modified":"2021-07-08T11:23:59","modified_gmt":"2021-07-08T15:23:59","slug":"walking-circles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/walking-circles\/","title":{"rendered":"Walking in Circles"},"content":{"rendered":"

WARM-O-RAMA.<\/b><\/p>\n

SSH, Whirly Has The Clap, Michael Phelps<\/span><\/p>\n

BEATDOWN.<\/b><\/p>\n

Get a rock from the quarry.\u00a0 Take rock to any of the 4 cones placed equidistant around the grass circle.\u00a0 That\u2019s cone #1.\u00a0 The next cone is #2, then #3, and so on.<\/span><\/p>\n

Rinse and Repeat: Do 3 exercises at cone, leave rock, walk in clockwise direction to next cone.\u00a0 Simple.<\/span><\/p>\n

Reps = cone # x exercise number.<\/span><\/p>\n

Cones<\/span><\/span><\/p>\n

Top:\u00a0<\/span><\/p>\n

1. Merkins<\/span><\/p>\n

2. Curl Presses<\/span><\/p>\n

3. WWIIs<\/span><\/p>\n

Right:<\/span><\/p>\n

1. Ranger Merkins<\/span><\/p>\n

2. Front Raises<\/span><\/p>\n

3. Low Flutters<\/span><\/p>\n

Bottom:<\/span><\/p>\n

1. Wide Merkins<\/span><\/p>\n

2. Upright Rows<\/span><\/p>\n

3. Box Cutters<\/span><\/p>\n

Left:<\/span><\/p>\n

1. Diamond Merkins<\/span><\/p>\n

2. Skull Crushers<\/span><\/p>\n

3. Gas Pumps<\/span><\/p>\n

 <\/p>\n

MARY.<\/b><\/p>\n

LBCs<\/span><\/p>\n

 <\/p>\n

DONE.<\/b><\/p>\n

 <\/p>\n

ANNOUNCEMENTS:<\/b><\/p>\n