Warmorama<\/p>\n
SSH x 20 IC<\/p>\n
some stretching<\/p>\n
The Thang\u00a0<\/span><\/p>\n Mosey to the rock pile pick out medium rock<\/p>\n During the mosey we paused to stretch out arms and shoulders. I decided offer the pax an out, there were 3 Canada Geese at the edge of the field so I proposed if anyone could touch one they could sit out and just watch and heckle the rest of the Pax. Sgt. Schultz made a valiant effort but the geese did not want to let him get close.<\/p>\n The Kraken!!!<\/p>\n 8 stations around the circle by the rock pile.<\/p>\n Start at one of the legs\u00a0<\/span><\/p>\n First go around do the first exercise on the list then run a counter-clockwise lap, upon retuning to the leg you started on pick up your rock and pregnant crab walk to the next leg.\u00a0<\/span><\/p>\n Second go around same but second exercise and murder bunnies instead of crab walk.<\/p>\n Third go around both exercises and 2 laps, carry rock to next leg.<\/p>\n Some options for people<\/p>\n Easy \u201cWar Baby\u201d mode only have to do as many reps as the age of the War Baby El Hefe helped by being 8. No one used this option.<\/p>\n regular 20 reps<\/p>\n Hard \u201cWar Daddy\u201d mode do as many reps as the age of the War Daddy SuperFly pushed it to 59! El Hefe! decided he would do this one Strong Work!! oh and Spam did as well. \u00a0<\/span><\/p>\n Leg 1<\/p>\n 20 Curls; 20 Overhead Press<\/p>\n Leg 2<\/p>\n 20 Skull crushers; 20 Bus Drivers<\/p>\n Leg 3<\/p>\n 20 LBCs; 20 American Hammers\u00a0<\/span><\/p>\n Leg 4\u00a0<\/span><\/p>\n 20 Goblet squats; 20 copperhead squats<\/p>\n Leg 5\u00a0<\/span><\/p>\n 20 Lunges (10 each leg); 20 side lunges (10 each leg)<\/p>\n Leg 6<\/p>\n 20 Merkins; 20 Mountain climbers<\/p>\n Leg 7<\/p>\n 20 Bent over rows; 20 Chest press<\/p>\n Leg 8<\/p>\n 20 gas pumps; 20 Heels to heaven<\/p>\n No one finished the 3 rounds this time.<\/p>\n Put rocks away and wall sit with 50 Jack reachers.<\/p>\n Announcements<\/b><\/p>\n Shmedfest Aug, 27-28.<\/p>\n Prayer Requests\u00a0<\/span><\/b><\/p>\n Buddy of Schultz Tobby McCoy pancreatic cancer and had a stroke a little bit ago. For him and family.<\/p>\n El Hefe for his mom who is going through chemotherapy.<\/p>\n SuperFly had an old friend, Kevin Bermingham that passed from cancer, Prayers for his family.<\/p>\n Burlap took us out\u00a0<\/span><\/p>\n There was lots of complaining about the workout, and the lack of volume from my bluetooth speaker. I will try to remedy one of these problems by my next Q. So if anyone has a bluetooth speaker they would recommend let me know.<\/p>\n","protected":false},"excerpt":{"rendered":" Warmorama SSH x 20 IC some stretching The Thang\u00a0 Mosey to the rock pile pick out medium rock During the mosey we paused to stretch out arms and shoulders. I decided offer the pax an out, there were 3 Canada Geese at the edge of the field so I proposed if anyone could touch one […]<\/p>\n","protected":false},"author":380,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-16796","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"D-Day","date":"7\/31\/2021","pax":"High cotton, SuperFly (WD), Wood Pecker, El Hefe (WB), Splash, Burlap, Argyle, Sgt. Schultz, Spamalot, Giles"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16796","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\/380"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16796"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16796\/revisions"}],"predecessor-version":[{"id":16797,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16796\/revisions\/16797"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}