A last minute scramble found me as the substi Q for the substi Q. But it all worked out in the end.<\/p>\n
Warm-O-Rama<\/p>\n
20 SSH, 10 Whirly, 6 Abe Vigoda, 10 Arm Swirly Forward, Back, Seal Clap, Over Head Clap<\/p>\n
The Thang<\/p>\n
Mosey to the playground. 5 round to 10 inverted rows on the swings with a lap around the playground in between each.<\/p>\n
Mosey to the pull up bars. 10, 9, 8, 7, 6 pull ups with a run to the entrance to the tunnel after each set.<\/p>\n
Mosey to Education Hill. Grinder with 10 merkins, 10 squats, 10 LBCs at the top and bottom. 3 rounds.<\/p>\n
Then 10 Lt. Dans at the bottom, bear crawl up, 5 burpees at the top.<\/p>\n
Mosey to the other side of the park that has the small stone overhang for 7 layers of dip. 7,8,9,10,9,8,7 dips with LL Step Ups, Urkins, RL Step Ups, Merkins, Squats, Derkins, Heels to Heaven all 10 OYO.<\/p>\n
Mosey to street in front of the Y. 1 burpee at each pillar. This is where we discovered Boo Boo in the middle of the field picking up 1 of Picnic Baskets presents. He joined us here for the Burpees and Mary.<\/p>\n
Mary<\/p>\n
10 Mutton Crunch each side. 10 Heels to Heaven. 10 Freddy Mercs. 10 LBCs. Time!<\/p>\n
NMM<\/p>\n
Phoenix is a coworker of mine and wanted to see what F3 is all about. Although it was a small crew, I think we convinced him to come out at least once more. He gets his name because is wife just wrote a book (will get the name so we can all buy it) and is a throw back to JK Rowlings “Order of the Phoenix” and because he had a heart attack 2 years ago and arose from it as if he were a Phoenix.<\/p>\n
<\/p>\n
Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"
A last minute scramble found me as the substi Q for the substi Q. But it all worked out in the end. Warm-O-Rama 20 SSH, 10 Whirly, 6 Abe Vigoda, 10 Arm Swirly Forward, Back, Seal Clap, Over Head Clap The Thang Mosey to the playground. 5 round to 10 inverted rows on the swings […]<\/p>\n","protected":false},"author":220,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-16841","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"Lamb Chop","date":"8\/7\/21","pax":"Drip, Boo Boo (kind of), Phoenix (FNG), Lamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16841","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16841"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16841\/revisions"}],"predecessor-version":[{"id":16842,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16841\/revisions\/16842"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}