After supermax Q I wanted to make sure the ones that stayed and the ones that came for the Alcatraz workout would get their money\u2019s worth. So we ran and ran! Also, breaking news\u2026Zima made his first compliment in F3 history\u2026he liked my music. The group was shocked.
\nThe Thang<\/p>\n
We partnered up for some Dora<\/p>\n
150-merkins<\/p>\n
250-LBC<\/p>\n
350- squats<\/p>\n
next we started with 20 Burpees and ran a lap around the church<\/p>\n
then did 20 plank jacks<\/p>\n
ran a lap<\/p>\n
then did 20 American Hammer DC<\/p>\n
run a lap<\/p>\n
Then 20 hand release merkins<\/p>\n
run a lap<\/p>\n
repeato until 5 min left<\/p>\n
Mary for the rest<\/p>\n
flutter kicks x 20<\/p>\n
scissor kicks x 20<\/p>\n
held plank for the rest of time<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
After supermax Q I wanted to make sure the ones that stayed and the ones that came for the Alcatraz workout would get their money\u2019s worth. So we ran and ran! Also, breaking news\u2026Zima made his first compliment in F3 history\u2026he liked my music. The group was shocked. The Thang We partnered up for some […]<\/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":[144,112],"tags":[102],"class_list":["post-17330","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp","tag-f3winstonsalem"],"acf":{"q":"","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17330","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=17330"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17330\/revisions"}],"predecessor-version":[{"id":17332,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17330\/revisions\/17332"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17330"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17330"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17330"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}