Stretch and warm up\u00a0 (3 sets of 10 Merkin interspersed throughout warmup and a few arm swirly things for CP)<\/p>\n
Mosey to Hanes Parks Entrance.\u00a0\u00a0 20 Burpees.\u00a0 At each 5 Burpees add a Merkin to the Burpee\u00a0 (20 burpees and 30 merkins)<\/p>\n
Mosey to track. At 1st<\/sup> corner: 25 Iron Mikes. 2nd<\/sup> corner 25 Squats, 3rd<\/sup> corner 25 WW2s, 4th<\/sup> corner 20 Burpees.\u00a0\u00a0\u00a0 Pick up the 6 and Repeat one time<\/p>\n Captain Thor:\u00a0 1 WW2\/2 American Hammers, 2 WW2\/4 American Hammers, 3 WW2\/6 American Hammers\u202610 WW2\/20 American Hammers\u00a0 ( We got of track but our last set was 16 WW@s and 32 DC American Hammers)\u00a0 (50ish WW2s)<\/p>\n Mosey to tennis courts.\u00a0 Groups of 3.\u00a0 A. Murder Bunny to 1st<\/sup> cone.\u00a0 B. Run to 2nd<\/sup> cone and plank Jack until A arrives.\u00a0 C. run to 3rd<\/sup> cone and low flutter until relieved.\u00a0 Then run back to 1st<\/sup> cone and murder bunny to 2nd<\/sup> cone. Rinse and Repeat until time is called.\u00a0 (We made 3 laps!)<\/p>\n Mosey back to start for Mary: Asheville Abs<\/p>\n <\/p>\n What a great group of men to sweat with this morning!\u00a0 Palin was in rare form and CP kept fanning the flames.\u00a0 If Thistle Counting while running your mouth was an Olympic event, our boy would be sporting some hardware.\u00a0 All kidding aside, Palin does make a workout fun. YHC felt badly afterwards, but it is almost tradition to work Arm Swirley things into the warm up when CP posts.\u00a0 To not do so would almost be un-American. He can do some Burpees though…maybe that is why he is so good at them.\u00a0 Mr. EC Run (Greenie) and Red Baron were tearing it up this morning.\u00a0 IMO, the elder statesmen, hung right with the young bucks this morning. #oldguysrule!<\/p>\n COT: Plunger had a heart ablation.\u00a0 Keep him in your prayers and reach out to him.\u00a0 Mutton’s brother continues to do well.<\/p>\n Announcements: Jugheads at 8p for Workbench’s Birthday (better leave right now)\u00a0 \u00a0Smedfest is Coming!<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Stretch and warm up\u00a0 (3 sets of 10 Merkin interspersed throughout warmup and a few arm swirly things for CP) Mosey to Hanes Parks Entrance.\u00a0\u00a0 20 Burpees.\u00a0 At each 5 Burpees add a Merkin to the Burpee\u00a0 (20 burpees and 30 merkins) Mosey to track. At 1st corner: 25 Iron Mikes. 2nd corner 25 Squats, […]<\/p>\n","protected":false},"author":473,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,82],"tags":[],"class_list":["post-16768","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"Drip","date":"7\/28\/21","pax":"Mutton, Root, Green Span, Palin, Cherry Pie, Red Baron, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16768","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16768"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16768\/revisions"}],"predecessor-version":[{"id":16769,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16768\/revisions\/16769"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16768"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16768"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16768"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}